Stop Night Doomscrolling: The 60-Second Lock Trick

Here’s a 60-second fix that makes late-night doomscrolling annoying enough to stop. No apps, no lectures — just friction at the right moment.

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The 60-Second Fix

1. Move temptations off your home screen. Put social apps into a folder on the last page. Name the folder “Tomorrow.”
2. Set a 60-second lock at bedtime. Use Screen Time/Digital Wellbeing to lock those apps from 23:00–06:00. Keep the passcode different from your phone PIN.
3. Create a 10-tap deterrent. If you still try to open them, make it take 10 taps (folder → last page → app → passcode). The extra steps kill the impulse.

Why this works

Impulse fades fast. Adding tiny delays at the exact moment of reach breaks the loop. You’re not banning anything — you’re making the habit just inconvenient enough to skip.

Tools & Resources

• iOS: Screen Time → App Limits
• Android: Digital Wellbeing → App Timers

Quick Tips

• Put your charger away from your bed so reaching the phone is effort.
• Set a “Sleep Focus” or “Bedtime mode” to dim/grey out your screen.
• Place a physical book on your pillow — a visible alternative wins.

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FAQ

Will this block emergency messages?

No. Your phone and messaging apps still work. You’re only adding friction to specific social apps at night.

What if I just turn the limit off?

That’s the point — the extra steps give your brain time to reconsider. Most people won’t bother after a few nights because the impulse passes.

Related Reads

• The One-Minute Phone Fast
• Morning Dopamine Reset (3 Steps)