There are ways to help you put the phone down. Image: Getty Images

Doomscrolling: To spend an inordinate amount of time swiping up and down across multiple social media and news feeds—without really getting anything of use out of it. In fact, as addictive as it is, doomscrolling often leaves us feeling worse about ourselves and the world than when we started.

You might find yourself engaging in doomscrolling right before you go to bed, first thing after waking up, standing in line on the subway platform, or even—this is how bad it’s gotten—sitting at the dinner table with the family.

It doesn’t have to be this way though. There are tools and tactics you can use to beat doomscrolling and spend less time on your phone—which means more time enjoying the world and the people around you (and catching up on your sleep). Here are nine tips that can help, across all makes and models of phone.

1. Tone down the colors

A grayscale interface can make your phone less distracting.…