Here’s the secret: you just don’t go on social media. That’s it. That’s the whole plan. One day a week, you put it down and live your life. Everything else on this page is just here to help you get started.
The One Rule
No Scroll Sunday isn’t an app. It’s not a program. There’s no signup, no subscription, no 12-step process. It’s one rule:
On Sunday, don’t open social media.
That’s Instagram, TikTok, X/Twitter, Facebook, Reddit, Threads, Snapchat, YouTube Shorts – whatever your scroll of choice is. For one day, let it go.
You don’t need to delete or unsubscribe from anything. You don’t need to throw your phone in a lake. You just don’t open those apps for 24 hours. Text your friends. Call your mom. Read a book. Go outside. Be bored for five minutes and see what happens. The research says you’ll feel measurably better within a week. We think you’ll feel it by Sunday afternoon.
Your First No Scroll Sunday
Here’s a simple game plan for your first time. None of this is mandatory. Adapt it however you want. The only thing that matters is the not-scrolling part.
Move social media apps off your home screen (or into a buried folder). Turn on your app blocker if you’re using one. Tell a friend or your family you’re doing it – accountability helps. Put a book, a puzzle, literally anything on your nightstand so it’s the first thing you see Sunday morning instead of your phone.
You will reach for your phone. That’s normal. The first hour is the hardest part. When you feel the pull, just notice it. Don’t fight it, don’t judge yourself for it. Just recognize: “Oh, there’s the habit.” Then go make coffee, go for a walk, or do literally anything else. By lunchtime it gets dramatically easier.
The time you get back will surprise you. Cook a real meal. Go for a long walk. Visit someone. Read something longer than a caption. Start that project you keep saying you’ll start. The empty space social media fills is actually your life trying to happen.
How did you sleep Sunday night? How do you feel? Most people notice something subtle but real – a little calmer, a little more present, a little less scattered. That’s the feeling the research is measuring. It’s yours now. Come back next Sunday and do it again.
Watch These
If you want a little motivation before your first No Scroll Sunday, these are worth your time. (Yes, we see the irony of embedding YouTube videos on a page about unplugging. Watch them Saturday…)
Quit Social Media – Dr. Cal Newport | TEDxTysons
Georgetown computer science professor who has never had a social media account makes the case that you’d be better off without it. 13 minutes, 12+ million views.
Is Social Media Hurting Your Mental Health? – Bailey Parnell | TEDxRyersonU
One of the most-watched TEDx talks ever on this topic. Parnell breaks down the four hidden stressors of social media and what you can do about them. 18 minutes.
You probably don’t need these. But if willpower alone isn’t cutting it, there’s no shame in fighting tech with tech.
Start with your phone. iPhone has Screen Time (Settings > Screen Time > App Limits) and Android has Digital Wellbeing (Focus Mode / App Timers). Both let you schedule Sunday blocks for free in about two minutes.
If you want more help: One Sec forces a breath before opening flagged apps (users report 57% less usage). Freedom blocks apps across all your devices at once. AppBlock has a Strict Mode that prevents you from overriding your own rules. Forest gamifies it – stay off your phone and grow a virtual tree (leave and it dies).
Spread the Word
No Scroll Sunday works better when the people around you do it too. Not because you need a support group, but because Sunday is more fun when everyone’s actually present.
Text a friend. Tell your roommates. Mention it at dinner. “Hey, I’m trying this thing where I don’t go on social media on Sundays. Want to do it with me?” That’s it. You don’t need to write a manifesto. Just ask.
The easiest way to not scroll is to be doing something else. Brunch. A hike. A board game. A cookout. A lazy afternoon in the park. When you’re actually with people, you won’t miss the feed. You might not even think about it.
If someone asks what No Scroll Sunday is, send them here if you don’t mind.
Further Reading
If you want to go deeper, these are some of the best books, films, and resources on reclaiming your attention and your time.
Digital Minimalism by Cal Newport (2019) – A practical philosophy for using technology intentionally. The book that launched a movement. calnewport.com
The Anxious Generation by Jonathan Haidt (2024) – The definitive account of how the shift to smartphone-based childhood rewired a generation. anxiousgeneration.com
How to Break Up with Your Phone by Catherine Price (2018) – A 30-day plan for resetting your relationship with your phone. Practical, no-nonsense, and surprisingly fun. catherineprice.com
The Social Dilemma (2020) – Netflix documentary featuring former tech insiders explaining how platforms are designed to exploit your psychology. thesocialdilemma.com
Center for Humane Technology – Founded by former Google design ethicist Tristan Harris. Research, podcasts, and resources on building a healthier relationship with technology. humanetech.com
National Day of Unplugging – An annual 24-hour event encouraging people to put down devices and connect with the world around them. Great community and resources. nationaldayofunplugging.com
That’s it. Seriously.
You don’t need permission. You don’t need an app. You just need one Sunday. See you on the other side.
No Scroll Sunday. One day off. Every week. That’s it.