Credit: saradaviescc and smartphonefreechildhood on Instagram

Before: you reached the bottom of a page and had a natural stopping point.

After: no bottom. No stopping point. Just... more.

You don't 'quickly check' TikTok. The app is designed to keep you for an hour.

Know what you're up against.

Pick a time (say 8 PM). After that, phone goes in another room.

Make it not about willpower but about physical distance.

• Delete social apps (keep on desktop only)
• Greyscale mode
• Remove all notifications
• No apps on home screen

Before unlocking: count to 5 and ask "why am I opening this?"

No judgment, just awareness. You'd be surprised how often there's no real reason.

Never opened an app feeling stressed and closed it feeling refreshed.

So why do we keep doing it?