In the previous post “Disable Push Notification on Phone“, we discussed how turning off notifications helps to be more intentional about phone usage. By turning off notifications, we invert the control. Instead of letting the app lure us into using the app, we use the app when we intend to.
While turning off notifications has helped lower my phone usage, I recently noticed that I am still lured into doom-scrolling due to my muscle memory. I reflexively open time-eating apps when performing non-related tasks on my phone. For example, when commuting I would take out my phone to check how many stops are remaining and after checking it I would quickly end up opening my email or Reddit just to “see” what’s happening.
This doesn’t stop with one app. I sequentially check up on Messenger, Reddit, and other apps on my phone. I am unaware that I am stuck in a “checking loop“. Even if I get aware and stop at some point, I might get back into the loop the next time I open my phone.
If one of the apps I am checking up on happens to be a social media (I use Reddit), I am also at risk of getting caught up in doom-scrolling.
How do we defend ourselves from our muscle memory?
How to Break the Cycle – Delay App Launch
Currently, the app switch is seamless. I can hop from one app to another without being aware of it. We need to add friction to bring back awareness about it.
One way would be to introduce a gap between each app switch so that we can focus on our intention for switching. A 10-second delay would be good enough to break the flow and think, “Do I really need to check this app at this moment“?
I use an Android phone and luckily, there are plenty of apps on Android that can introduce such gaps. I found the iChooseTo app which is completely free and does exactly this.
I use the app to introduce delays to app-launch for apps I tend to open reflexively. Those would be Gmail, Reddit, and Mastodon. The result has been great! I have already noticed a reduction in my usage.
What if I need to open an app urgently?
In what scenario would you need to open an app urgently? What can be so urgent that even 10 10-second delay is critical?
I couldn’t find any such scenario. However, If you have a critical use case for a particular app, skip adding delay. Guard everything else. Also, let me know in the comment what the app/use case was for you. I am curious to see what could be so critical.
Final Thoughts
The delay is working great for me. I am using my phone less than before. Whenever I open an app unintentionally, I can correct myself easily.
I wish the app also showed some stats on how many times it intercepted me and how many times I closed the app versus waiting 10 seconds to open it. I just like numbers.