Inspired by someone's comment on Reddit, I have setup this routine on my Samsung phone:
- when app X is opened
- start 10 minutes timer (wait)
- turn on blue color filter
- turn on grayscale mode
- flash screen
This is particularly effective with photo/videos social media apps (e.g. Instagram), as with all colors dulled down they lose much of their appeal. Not so much on text-based apps like Reddit.
Therefore, a couple of days ago I went even more nuclear and added two more steps:
- wait 3 more minutes
- close the app
When that happens, I just put my phone away. It's hard, because when the routine starts running (i.e. when I open the targeted apps) a notification shows up, and I can kill it right away from there, preventing it from triggering the annoying effects. Also if I switch apps and come back the timer resets.
A tiny amount of willpower is needed anyway to make these things work.
Another thing I did was to put a "Screen Time" widget on my homescreen, so I any time I unlock my phone I am reminded of how much time I am throwing away Doom Scrolling (that's also the name of the routine, btw).
Both of these things can also be implemented with iOS, as it also has a Screen Time widget, and the capability of turning your screen to grayscale after X seconds when an app is opened via Shortcuts' automation (although I prefer Samsung's routines are they are much more versatile).
- when app X is opened - start 10 minutes timer (wait) - turn on blue color filter - turn on grayscale mode - flash screen
This is particularly effective with photo/videos social media apps (e.g. Instagram), as with all colors dulled down they lose much of their appeal. Not so much on text-based apps like Reddit. Therefore, a couple of days ago I went even more nuclear and added two more steps:
- wait 3 more minutes - close the app
When that happens, I just put my phone away. It's hard, because when the routine starts running (i.e. when I open the targeted apps) a notification shows up, and I can kill it right away from there, preventing it from triggering the annoying effects. Also if I switch apps and come back the timer resets. A tiny amount of willpower is needed anyway to make these things work. Another thing I did was to put a "Screen Time" widget on my homescreen, so I any time I unlock my phone I am reminded of how much time I am throwing away Doom Scrolling (that's also the name of the routine, btw).
Both of these things can also be implemented with iOS, as it also has a Screen Time widget, and the capability of turning your screen to grayscale after X seconds when an app is opened via Shortcuts' automation (although I prefer Samsung's routines are they are much more versatile).