Curate your feed like part of your environment

Environment design is one of the cheapest levers a neurodivergent brain has, because it changes the cues and inputs you encounter by default rather than asking willpower to fight them in the moment. The feed counts as environment too: the accounts, videos and content you scroll past are inputs that shape attention, mood and what feels normal, all without any deliberate choice once the defaults are set.

The move is to curate the feed on purpose — unfollow or mute what pulls you toward shame, comparison or doom-scrolling, and follow toward material that is genuinely useful or steadying. Done once, the new defaults keep working with no ongoing effort, which is exactly why it beats trying to consume better through self-control each time. This is distinct from simply cutting intake to reduce clutter; here the aim is to aim the stream, so that the path of least resistance carries you toward something valuable instead of toward another dopamine loop.