Most of those times, you don't even know why. The secret to breaking digital addiction isn't willpower — it's friction. Make bad habits harder, and they disappear.
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Behavioral science is clear: we don't quit bad habits through discipline. We quit them by making them harder to start. Adding just a few seconds of resistance before opening an app is enough to interrupt the reflex — and let your brain decide consciously.
Select the apps you open out of habit — social media, news, anything that steals your focus.
Pick a type of intentional resistance: a countdown, a mental math question, a moment to state your intention.
Most of the time, you'll close the window. The app tracks how often you choose not to open — and it's eye-opening.
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