A less popular opinion: when you're in the danger zone regarding mindless scrolling, say several hours per day, another way to look at it is that you simply have too much time on your hands.
When you add friction to using these apps as some type of self-control, the problem is that the time surplus is still there. Which leaves infinite excuses to get back into the habit.
You need to replace that time with something better. Preferably fun social obligations, because those you won't easily opt-out of. Agree with a friend to go walk to the park every Wednesday. Do volunteer work. Group sports. Cook an extra nice meal for your partner on a particular day. Stuff like that. Fill up your surplus of time with things that are fun and have meaning.
I know, for some the above is too steep. For the ultra lazy, there's still options. Pick a movie/documentary that you expect to enjoy. Now put your smartphone in another room and fully engage with the movie. Use your own laziness as a tool as you can't bother to get it.
Further, uninstall Facebook, Twitter, the like from your phone. Only check them on desktop.
Finally, minimize chat on your phone. I limit chat to practical matters only. Needing to pick up something from the store, input on a party that is being organized, things like that.
Anything else...I don't engage. I'm not going to have a long winded social conversation on chat just for the sake of it. To signal this, just respond a day later, and only with "yes", "no" or "OK".
When you add friction to using these apps as some type of self-control, the problem is that the time surplus is still there. Which leaves infinite excuses to get back into the habit.
You need to replace that time with something better. Preferably fun social obligations, because those you won't easily opt-out of. Agree with a friend to go walk to the park every Wednesday. Do volunteer work. Group sports. Cook an extra nice meal for your partner on a particular day. Stuff like that. Fill up your surplus of time with things that are fun and have meaning.
I know, for some the above is too steep. For the ultra lazy, there's still options. Pick a movie/documentary that you expect to enjoy. Now put your smartphone in another room and fully engage with the movie. Use your own laziness as a tool as you can't bother to get it.
Further, uninstall Facebook, Twitter, the like from your phone. Only check them on desktop.
Finally, minimize chat on your phone. I limit chat to practical matters only. Needing to pick up something from the store, input on a party that is being organized, things like that.
Anything else...I don't engage. I'm not going to have a long winded social conversation on chat just for the sake of it. To signal this, just respond a day later, and only with "yes", "no" or "OK".