100-Day No Social Media Scrolling Challenge

The Challenge

For the next 100 days, you will commit to eliminating mindless social media scrolling. The goal? Regain control of your time, boost productivity, and improve mental clarity by cutting out endless digital distractions.

The Rules

1. No mindless scrolling – No doomscrolling, no endless feeds, no unnecessary browsing.
2. Set boundaries – Only use social media for intentional communication or work.
3. Track your usage – Monitor screen time and time saved daily.
4. Replace scrolling with something productive – Read, exercise, meditate, or work on a hobby instead.
5. Document your experience – Journal thoughts, withdrawals, and benefits along the way.

Clear Goals

• Regain Focus – Break the cycle of digital addiction and increase productivity.
• Improve Mental Health – Reduce anxiety, comparison, and information overload.
• Be More Present – Engage with real-world experiences and conversations.
• Use Social Media With Purpose – Shift from passive consumption to intentional engagement.

Measurements & Tracking

• Daily Log – Track how much time you saved and how you spent it instead.
• Screen Time Metrics – Use phone tracking tools to monitor reduction.
• Mood & Productivity Changes – Assess emotional state and work efficiency.
• Checkpoint Reflections (Day 30, 60, 100) – Evaluate lifestyle improvements and any struggles.

How to Get Started

1. Delete or Block Temptations – Remove apps, set limits, or use website blockers.
2. Define Acceptable Use – If needed, set specific times or reasons to check social media.
3. Find Better Habits – Replace scrolling with reading, exercising, or learning something new.
4. Use a Journal or Habit Tracker – Log daily reflections and improvements.
5. Stay Accountable – Tell a friend or join a challenge group.

By the end of 100 days, you’ll have more free time, improved focus, and a better relationship with technology. Ready to unplug?