The 6 R’s of a Doomscroll Relapse

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iAlign · Recenter

The 6 R’s of a Doomscroll Relapse

Rise, Report, Reach out, Retrace, Resume, Reinforce.

For when you’ve slipped back into scrolling.

Six short steps, about two minutes.

FlintYour relapses are not faults of character; they’re your greatest resource in order to overcome the behavior and on the road to self-mastery.

How long has it been going? (optional)

First name (optional)

1 · Rise

Stand up and leave the room.

FlintStand up, leave the room, turn off all your electronics. You’re not going to get anything done for the next five minutes. We both know it’s true.

Come back to this page when you’re up and out.

2 · Report

Say it, with no verdict.

FlintSay I doom scrolled again. I lost another hour. But with no verdict on yourself, this is not a shame-based statement.

Write what happened and how long

Type or tap one line to continue.

3 · Reach out

Talk to somebody.

FlintBring in somebody from your support system to talk to, because shame can accumulate fast in isolation.

Who will you reach out to? (optional)

4 · Retrace

What led up to it

FlintWhat was the moment that led to this thing? What time during the day? What emotion was I feeling? What thing was I avoiding?

Tap what fits, skip what you don’t know.

The moment that led to it

When did it start?

What was I feeling?

What was I avoiding?

5 · Resume

Pick one small thing to do next

FlintWe don’t want to try to reengage at 100%. … I am at a zero. Okay, what does a zero mean? A zero means I am depleted of energy. I don’t need to be a 10. All I want to do is become a one.

Where are you right now, 0 to 10?

0 depleted10 full

One small action in the right direction, even if it feels insignificant

6 · Reinforce

Set boundaries for the next day or two

FlintI call them aftershock slips, which is you have the main earthquake and then you have these little aftershocks afterwards. … If you know that that’s coming, you’re already supporting yourself.

Boundaries on for how long?

Which ones? (pick any)

What you wrote

FlintYou reinforce your toolbox. You reinforce positive behavior. You collect more data. You identify more patterns.