Method

Hardware beats willpower

A physical gadget and blocks reduce phone-reaching more reliably than resolutions.

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Willpower loses to an interface engineered for addiction. Move the fight to the environment level.

Scrolly — a physical screen-time-limiting gadget, well-liked in the community (reported drops around −20% screen time). A discount code sometimes circulates in the group.
Block social media / browsers / LLMs on your phone at the system level — some people simply turned the phone off as a dopamine source.
Beware cheaper knock-offs — research before buying an alternative (one popular PL alternative raised quality concerns).

Helps with

1 source

Scientific grade verified against the literature. No entries = no direct studies (graded from mechanism/experience).

A A — strongest evidence: meta-analyses or RCTs directly confirm it works (or, for diagnostic tools, strong validation of accuracy).

B B — good evidence: a single RCT, or a strong mechanism with supporting studies.

C C — weak / preliminary: a plausible mechanism, but few direct, controlled tests.

D D — no evidence: theory or isolated anecdotes, no studies.

Applies to: ADHD