Friction Is Your Friend

Every extra step between you and a distracting app cuts mindless use, and small barriers reshape your daily patterns without relying on willpower.

• Log out of social apps so each visit forces a conscious choice instead of a reflex
• Hide the tempting apps in a folder on a second screen — reachable, but out of sight
• Set a longer passcode so even unlocking the phone takes a beat of intention
• Delete your most-used app and reinstall it only when you genuinely need it

None of these block you outright. They just add a moment of friction, and that moment is often enough to break the autopilot reach for your phone.