Some people and apps leave you emptier than before. Keep a list. It’s data, not drama.

You already know the feeling of closing something or leaving somewhere worse off than when you arrived. It usually gets waved away as being in a mood, so the pattern never gets recorded and never gets acted on. Writing it down turns a vague sense into a fact you can check. Facts are much harder to argue yourself out of at eleven at night.

For two weeks, note how you feel ten minutes after each thing: an app, a hangout, a group chat. Collect it without judging it. At the end, look at whatever shows up twice and decide what gets less of your week.