One thing that finally worked for me was using: https://one-sec.app/
It basically forces you to do a little breathing exercise before you can visit the site that you have on its block list.
It has been life changing. It adds enough friction for me to stop any impulsive visits but also is not so annoying that I would completely disable it in a weak moment.
One Sec was developed by someone with ADHD, I think and it definitely shows.
It is important to understand that not every solution will work for everyone. There can be many reasons why you struggle with social media addictions. Ultimately those corporations are spending millions and employ state of the art psychological manipulation tactics to keep you engaged so it is important to be kind to yourself. Don't give up. You might find something that works for you.
I quickly adapted and this barely slowed me down. I recommend the following iOS apps:
1. Jomo - you can create block lists of distracting apps. Like OneSec, when you try to open a blocked app, it makes you wait 5 seconds or more. More importantly, on that screen, you can select 5 minutes, so that it only gives you 5 minutes of unblocked access.
2. Brick - a physical device with an NFC tag you put somewhere. Block all the distracting apps on your phone. If you want to look at them, you need to physically scan the Brick with your phone to get back in.
I tried it and it literally could not last one launch on my phone. The only action that can save me from Instagram is uninstalling the app. I have the web app installed but it's too slow to feed my addiction, so I rarely open it.
I liked one-sec but now prefer https://www.getclearspace.com
Interesting. How does this work with iOS? It seems like something Apple wouldn’t allow.
It used the Shortcuts app to essentially be a middle man between you and the distraction. So everyone I open Safari, it triggers the other app (the 5 second timer), then redirects me back to safari.
Only works for one app with the free version.
They have a 7 day free trial. Just cancel it immediately after setting it up so you don't forget it. You can still use the full 7 days.
Though it is 14,99 Euro per YEAR, so pretty fair pricing, anyway.
this seems like an interesting idea I'd like to try but all the permissions it needs is terrifying to me... I understand why it needs them but there's no way for me to verify that they aren't doing anything funny with that access.