Feed Detox Scorecard
Free sample below ~ print it and try it. The full kit adds every other page.
Print the kit. Do the trigger audit once, keep the scorecard by your phone for a week, and pull a swap card whenever you catch yourself doom-scrolling. This is about a feed you like, not a feed you quit.
This is the free sample ~ the full kit adds every page below it.
7-day feed scorecard
One week. Each day, give your feed a quick score and note one thing you unfollowed or muted. Small edits, big difference.
| Felt good (1-5) | Muted / unfollowed | Time well spent? | |
|---|---|---|---|
| Mon | |||
| Tue | |||
| Wed | |||
| Thu | |||
| Fri | |||
| Sat | |||
| Sun |
Questions
Do I have to quit social media?
No ~ the opposite. The kit helps you shape a feed you actually like, so you spend less time on the parts that drain you and more on the parts that do not.
What if I "fail" a day on the scorecard?
There is no failing ~ the score is just information. A low day tells you what to tweak, not that you did something wrong.
Is this therapy?
No. It is a light, practical printable for tidying up your feed. If scrolling is tied to something heavier, a real person ~ a friend or a professional ~ is the right next step.