Digital wellbeing, made gentle

Stop doom scrolling, one small step

Practical, kind help to put your phone down more often, without lectures or guilt.

Small steps that add up

Three simple ways to loosen the grip of the endless scroll, all free.

7-day scroll reset
A week of small, doable steps to help you notice your scrolling and ease off it.
Swaps for the urge
Simple things to do instead when your thumb reaches for the feed without asking.
Phone-free evening ideas
Easy ways to spend your evenings that don't involve a screen glowing in your hand.

01
Never preachy
No lectures about screens. Just practical ideas you can try today.
02
Free to use
The help here costs nothing, so there is nothing to lose by starting.
03
No sign-up needed
You don't have to hand over details or create an account to begin.
04
No judgement
Everyone scrolls more than they mean to. You're welcome exactly as you are.

1
Get in touch
Send a short enquiry telling us a little about your scrolling habits.
2
Pick a small step
Start with the reset, a simple swap or a phone-free evening idea.
3
Keep it going
Build on what works, one small step at a time, at your own pace.

Is it really free?

Yes. Scroll Patrol is free, with no sign-up and no judgement.

Do I have to give up my phone?

No. The aim is to scroll less and feel better, not to ditch your phone. Small, realistic changes are the focus.

What happens in the 7-day scroll reset?

Each day brings a small, practical step to help you notice your habits and gently cut back on mindless scrolling.

What if I slip back into old habits?

That's normal. There's no judgement here. Just pick up with the next small step whenever you're ready.

Send an enquiry and take your first small step towards calmer, phone-free moments.