Cal Newport
Many popular apps are engineered like slot machines to exploit psychological vulnerabilities and capture your attention. Resisting that pull is harder when you rely only on willpower or minor life hacks.
Many attention-driven digital tools are engineered to foster compulsive use through intermittent positive reinforcement and the human drive for social approval.
To break free from compulsive screen use, perform a thirty-day digital declutter where you temporarily eliminate all optional technologies to reset your baseline habits.
After the detox period, only reintroduce a technology if it directly supports a core value and establish strict rules for exactly how and when you will use it.