Pinpoint the emotions, moments, and phone cues behind your compulsive scrolling, so coaching starts with the loop that actually keeps you stuck.
Most adults who overuse their phone already know it. The problem is not awareness. Repeated short sessions add up to hours of cumulative use before you notice the cost to your focus and routines. The scroll often starts when you are stressed, bored, or avoiding something difficult, and the content you land on can leave you more anxious than when you picked up the phone. At night, one intended check can stretch past midnight and leave your sleep worse the next morning. You are not lazy or lacking willpower. You are stuck in a loop where the emotional trigger and the scrolling aftermath feed each other, and content blockers cannot coach you through it.
Knowing you scroll too much does not change the habit. What changes it is understanding which specific trigger starts your loop, what need the scroll is trying to meet, and which moments in your day leave you most vulnerable. A structured assessment surfaces that pattern so coaching can focus on the one loop that matters most to you.
You answer 21 questions about when, why, and how you scroll, and Doomscroll Coach maps your answers to one of nine scroll archetypes so your first coaching session starts with the exact trigger pattern keeping you stuck.
Answer 21 questions about your scrolling habits, triggers, and the moments when your phone pulls you in. The assessment is short because every question maps to a specific coaching insight.
FreeYour answers produce a primary scroll archetype that names your specific loop, whether it is stress-driven checking, bedtime autopilot, boredom filling, or another pattern. You see the pattern clearly before any coaching begins.
FreeYour first AI coaching session is built around your archetype. It walks you through the trigger cycle, gives you one specific practice for your pattern, and helps you plan a different response for the next time the urge hits.
PremiumKnowing you scroll too much does not change the habit. What changes it is understanding which specific trigger starts your loop, what need the scroll is trying to meet, and which moments in your day leave you most vulnerable. A structured assessment surfaces that pattern so coaching can focus on the one loop that matters most to you.
Most smartphone users already sense they spend too much time on their phone. That awareness alone rarely fixes the habit. The assessment asks about your specific scrolling moments so coaching can target the triggers you cannot see on your own.
Saad L. 2022. Americans Have Close but Wary Bond With Their Smartphone. Gallup.The median adult spends over six hours a day in phone apps, and most of that time happens in short bursts that stack up without a conscious decision. The assessment maps how your sessions accumulate so coaching can interrupt the pattern at the right point.
Winbush A, McDuff D, Hernandez J, Barakat A, Jiang A, et al. 2025. Smartphone use in a large US adult population. Proceedings of the National Academy of Sciences 122(43): e2427311122.Screen use before bed is linked to a significantly higher prevalence of poor sleep quality. The assessment explores when and why you reach for your phone at night so coaching can address the specific bedtime pattern keeping you awake.
Zhong C, Masters M, Donzella SM, Diver WR, Patel AV. 2025. Electronic Screen Use and Sleep Duration and Timing in Adults. JAMA Network Open 8(3): e252493.Each profile names how the problem shows up for you, then connects your answers to the path that fits best.
You pick up your phone for one video in bed and wake up three hours later with worse sleep than when you lay down.
You open your phone every time anxiety spikes, scrolling through feeds looking for something to calm you down but finding more to worry about.
You grab your phone the moment nothing demands your attention, scrolling to avoid the quiet moments that might ask you to think or feel something.
You scroll when a difficult task is sitting right in front of you, using your phone as a way to delay the work that would actually move your day forward.
You scroll through news feeds drawn to the most alarming stories, reading every update because staying informed feels urgent even when it leaves you more anxious.
You scroll through other people's posts measuring your life against theirs, scrolling to find proof that you are doing well but mostly finding reasons you are behind.
You pick up your phone and start scrolling without deciding to, moving through feeds on muscle memory while your actual intentions disappear.
You scroll when stress builds up, using your phone to numb the pressure instead of addressing what is actually causing it.
You delete a scrolling app in frustration and reinstall it within days, cycling between control and surrender because the habit keeps pulling you back.
21 questions reveal your Doomscroll Coach profile. Free, takes about 3 minutes, no signup required.
"I always thought I was just bad at self-control. The assessment showed me I am chasing headlines when I feel anxious about things I cannot control. Seeing that connection for the first time made it so much easier to catch myself in the moment."
"After a hard day I would just disappear into my phone for hours. Doomscroll Coach showed me I was using the scroll to avoid processing stress. Now I recognize the pattern before I even pick up the phone."
"I kept reinstalling social media apps every time I deleted them. The assessment revealed my anxious checking pattern and the first coaching session gave me a specific move for that exact moment of urge. I have not reinstalled in six weeks."
Start free with your assessment and archetype result. Choose a plan that gives you ongoing coaching sessions matched to your scroll pattern.
Try a full week of coaching sessions for the cost of a coffee.
A month of daily coaching support for less than a single therapy copay.
The best value. Three months of coaching to build habits that outlast the plan.
Answer 21 questions. Discover which of 9 scroll archetypes matches your loop. Start your first coaching session free and see what changes when coaching targets the trigger, not just the screen time.