Spiralling - any ideas how to break them ?

Iain said:

fall prey to doom scrolling.

I've fallen for this several times - it's because Facebook never just show posts of pages I'm following or groups I'm in at the top

I find a complete change of what I am doing helps, so If I am sat trying to work on something and I end up doing everything but that task then I will talk away, make a coffee or something then sit down somewhere different for a few minutes, plan out exactly what I need to do to take care of the task in question, breaking it into individual, manageable steps then I go back to where I started and follow the steps.

Having this clear, achievable path makes it easy to work out what I need to do next and making it achievable gives a little dopamine hit every time I complete a task.

I also avoid things like social media if I have any important task to do as it is much too easy to fall prey to doom scrolling.