Why doom scrolling persists
Compulsive social app opens are usually cue-driven, not planned. Effective change starts by inserting a repeatable, meaningful pause at the exact decision point.
3-step routine with PhiloLock
- Select your highest-risk social apps and apply a lock schedule.
- Complete the pre-unlock practice: Read a short passage, answer a reflection prompt, and unlock with purpose.
- After the pause, choose intentionally whether the app is still necessary.
First-week protocol
- Days 1-2: Lock your top two distracting apps.
- Days 3-4: Expand coverage to all major distraction triggers.
- Days 5-7: Tighten windows where slips still happen.
Expected outcome
Most users see fewer impulse opens, shorter social sessions, and better attention control within one week.