Don’t count how many times you failed. Count how many times you didn't.

Stop counting minutes. Count the gap.

When your Q1 goal is to do less of a bad habit, the number you should track isn’t how much you did — it’s how much you didn’t do, and how much friction you built.

Tracking “3 hours of scrolling” every day is just re-living the failure. It doesn’t help you stop. Instead, track something you want to see: streaks of zero minutes. Or better, track the number of times you caught yourself reaching for the phone and put it down. That’s a win.

Also track your environment. Did you delete the app? Put your phone in another room? Those are leading indicators. They don’t show results yet, but they make the habit harder to start. That’s the real lever.

One more thing: mindless scrolling usually has a trigger — boredom, anxiety, a lull in the day. Track how many triggers you noticed and redirected