A hard timer on dating apps

Meta-analysis of digital self-control tools (timers, lockouts, blockers) found a small-to-medium effect on reducing time spent on distracting technology, but most tools rely on simple block/timer mechanisms and effects are modest and often fade.

RCT (n=111) restricting smartphone use to <=2h/day for 3 weeks reduced depressive symptoms (~27%, small-medium effect) and improved well-being vs control; gains diminished once normal use resumed. Not ADHD-specific, not dating-app-specific.

Systematic review of digital self-control interventions: timers and lockout mechanisms can reduce distracting media use but evidence quality is limited and rarely addresses underlying impulsivity/habit mechanisms.

Clinical/expert content (non-empirical) describing how ADHD time blindness turns 'a few swipes' into long sessions and recommending timers/app limits as a coping strategy. Plausible mechanism, no outcome data.