FOMO, anxiety, and urge to scroll: what to do

Short answer#

When the urge spikes, use a pre-decided response that takes less than 2 minutes.

2-minute anti-urge protocol#

1. Name the state ("This is FOMO/stress").
2. Delay 120 seconds.
3. Replace with a physical micro-action.
4. Return to your current intention.

Why it works#

It breaks the automatic loop: emotion -> app opening.

Where to continue#

• AI coach — personalization and triggers
• Quit social media without relapsing
• Triggers — scrolling, FOMO, context