The app is not the enemy. The continuation is.
Instagram can be messages, a shop, a friend’s pictures. The part that disappears the afternoon is the extra Reel after you already saw what you opened the app to see. That is the same motion as doomscrolling, in a specific room.
Finish the errand you opened
Name the reason before you tap: a message, a Story ring, one account. When that is done, treat the next swipe as optional. If you came for Stories, leaving when the ring is clear is a complete visit.
Mute what only exists to reopen the feed
Some alerts are useful. Some are a knock on a door you were trying to close. Turn off the ones that only pull you back into Reels or the grid. This is an Instagram setting, not a personality project.
Put a pause before the next swipe
If the thumb keeps going, interrupt the extra, not the whole account. Pause 2 Mins can watch Instagram on Android and create two minutes between you and the next item. It does not lock the app forever. After the pause, you can continue. See how it works, or the broader guide on how to stop scrolling.
Join the early access list if you want that moment on the phone. If Shorts is the other loop, see how to stop getting stuck in YouTube Shorts.