Scrolling to relax is like eating chips to get full. You end up with more and feel worse.

Scrolling is built to feel like rest without providing any. The reward arrives fast and leaves nothing behind, so an hour later you are still restless and now you are also behind on the evening. That is the trick of anything engineered for appetite. It answers the craving well enough to keep you going and never well enough to stop you.

Pick one evening this week and swap half an hour of the feed for something that actually finishes. A walk, a shower, ten pages, lying on the floor with the lights off. Notice how you feel afterwards, which is the only honest measure.