Win: my 5-minute reset routine stopped long scrolling sessions

My old pattern was always the same: quick bathroom break, then phone scrolling, then 12+ minutes gone. I changed only one thing first: start the timer before anything else. After one week I added a second rule: when the 5-minute reminder appears, stand up immediately and finish. The surprising part is not productivity. It is the reduction in mental drag after each break. Keeping it simple worked better than trying a complicated habit stack.