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How to Stop Scrolling

A Clear Path from Phone Dependency to Digital Empowerment

Ruby Ryba
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About the Book

"I’m, like, addicted, I think."

–Justin

"I’m on my phone 6 hours a day. Between work calls… Even on work calls …"

–Alison

"My girlfriend told me to go on a date with my phone."

–Lucas

As a screen time strategist, Ruby Ryba has helped normal people with extreme scrolling habits to redefine their relationship with their phones. And this book can help you do the same.

The solution isn’t about teeth-gritting willpower or clever hacks. Rather, Ruby’s approach is sustainable and achievable, built atop the Three Pillars to Stop Scrolling:

1. Be kind to yourself — scrolling is a signal, not a setback, and it’s never all-or-nothing

2. Design over willpower — behavior is driven by environment as much as intention, and that’s where you should start

3. Never leave a vacuum — don’t just remove your phone; add something even better

The goal is to design your physical and digital environments so that you can be more intentional with your attention.

Note from the author

Thanks for reading. If you're looking for the book bonus materials, you can find them here.

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Contents

Introduction
Chapter 1: 3,000 unreads
Part 1: Redesign Your Environment
Chapter 2: Set Your Bedroom up for Success
Chapter 3: Give Your Phone a Home
Chapter 4: Set up the Rest of Your Home
Chapter 5: Fill the Vacuum
Interlude: Energy Management
Part 2: Redesign Your Phone
Chapter 6: Declutter Your Digital Environment
Chapter 7: Quiet the Noise
Chapter 8: Use Guardrails and Bright Clear Lines
Conclusion
Appendix
Cheat Sheet and Reference
Bonus Chapter: Your Phone, Your Brain, and You
How to Keep Going

What readers say

Really enjoyed this book. The author made the idea of cutting back on phone use feel realistic and attainable instead of overwhelming.

Amazon reviewer

Your recommendations have gone amazingly. I'm down to using IG for 3 minutes a day and don't really think about it otherwise.

Justine Ramdas

I thought I was pretty solid with my phone use, but still finding much to improve on!

Candice Brinkman