Making something with your hands, even badly, quiets your head in a way scrolling never manages.

Work with your hands occupies the part of your mind that otherwise narrates and worries. A screen takes your attention without asking anything of you, which is why an hour of it leaves you tired and still restless. Building something badly absorbs you in a way that watching something excellent never does.

Pick something with a physical result this week: bread, a shelf, a sketch, a repair, a plant. Keep the standard low on purpose, since the point is the doing rather than the object. Compare how your head feels afterwards with how it feels after an hour of scrolling.