Friction Logic: Reducing temptation and frictionless access makes self-control easier without pure willpower.
Switch Off: Disable notifications, badges, and autoplay to stop your phone demanding attention uninvited.
Protect Focus: Enable Do Not Disturb, airplane mode windows, greyscale, and screen time limits consistently.
Hard Rule: Make waste apps harder to reach and useful apps easier to access with purpose.
Setup First: When your phone is built to interrupt constantly, willpower alone will never be enough.
Summary: Willpower fails when your phone is set up to demand constant attention. Turning off notifications, badges, and autoplay while enabling Do Not Disturb and screen time limits removes most friction. The goal is a setup where misuse is harder and purposeful use is easier.