Card 1 — The Goal
🔕 Human-Only Notifications: Turn off all non-human notifications. Keep alerts active only for direct text messages or phone calls from real people. Silence apps, news feeds, and automated games permanently.
Rewire Your Phone: 5 Settings That Kill the Scroll Reflex
Card 2 — Step 1
🔴 The Notification Badge Kill: Turn off the little red numbers or notification dots on your app icons. Those visual tags are explicitly engineered to trigger a false sense of urgency in your brain.
Card 3 — Step 2
⏳ The App Timer Lockout: Set hard daily limits (like 30 minutes) on your phone's built-in digital wellness settings for time-wasting apps. Have a trusted friend set the override passcode.
Card 4 — Step 3
🧹 The Feed Eraser Tool: Install web browser extensions that completely block or erase the infinite scroll feeds on LinkedIn, YouTube, or Facebook. Consume information with intent, not loops.
Card 5 — The Cheat Sheet
🗑️ The 20-Second Delete: Delete social media apps from your phone before the weekend begins. Forcing yourself to use the slower web browser version introduces friction that kills mindless opening habits.