NEWSCHECK EXIT CARD | Orbital Focus
Original organizational worksheet, not a tested treatment.

The question I need answered:
If none: write "No actionable question," close the feed, and choose a next action.
The direct source I will check:
What would require action now:
My stopping point:
If there is no new answer:
My next check time:
What I will do after closing:
What must stay reachable (people, work, accessibility, safety):

SEVEN-DAY LOG
Chosen situation (e.g. after dinner):
A return means reopening an unwanted upsetting-news loop after deciding to stop
or outside the intended check-in, including moving to another app/browser/device.
Exclude direct messages, chosen enjoyable browsing, and necessary urgent checks.
Use approximate tallies. Don't scroll extra to gather data.

Day | Approx. returns | What I changed | Missed necessary info? | Substitution?
1   |                 |               |                        |
2   |                 |               |                        |
3   |                 |               |                        |
4   |                 |               |                        |
5   |                 |               |                        |
6   |                 |               |                        |
7   |                 |               |                        |

One boundary worth keeping:
One restriction to remove or adjust:
Next review date:

Compare days with similar demands. This log cannot prove causation.
Don't postpone urgent information or support to follow this exercise.
Keep private thoughts out of shared notes. No signup or upload required.
Guide: https://orbitalfocus.app/guides/how-to-stop-doomscrolling/
Published September 22, 2026.