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.
The 60-Second Fix
- Move temptations off your home screen. Put social apps into a folder on the last page. Name the folder “Tomorrow.”
- 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.
- 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.
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.