The Exit is not about being perfect. It is about being honest with yourself.

1. The Simple Rule

Delete or stay away from the apps that feel hard to leave once opened.

For most of us, that means Instagram, YouTube / Shorts, Twitter / X, Facebook, Snapchat, dating apps, or any other app that turns into endless scrolling.

This is not about rejecting technology completely.

2. What You Can Still Use

You can still use WhatsApp, calls, email, work tools, music, learning apps, and anything needed for daily life, work, travel, or safety.

3. How to prepare for the 30 days?

You can start here:

• Delete the apps you want to exit from.
• Turn off unnecessary notifications.
• Mute noisy WhatsApp groups and promotional emails.
• Tell close friends you’re taking a 30-day break.
• Keep WhatsApp for important updates and offline plans.

When the urge to scroll comes back, choose something simple instead - a walk, a call, reading, music, sleep, a workout, journaling or anything you love but never made time for.

4. What if I end up using social media during the Exit?

That’s okay. If you open social media, don’t quit the whole thing. Just notice what pulled you back, and come back.

The goal is not perfection. The goal is awareness.

5. One small request

Please respect the spirit of The Exit.