A lot of unlocks have no goal you could name. The phone gets picked up because it's there and the last time paid off with something new. Evidence: decent Naming a purpose turns a reflex back into a choice for one second, which is where the choice lives.
Nobody has trialled this sentence. The habit research behind it is decent, and the trick costs nothing. Evidence: worth trying
The second half matters more: once you've done the thing you named, you're done. The feed didn't ask you to stay. Your hand did.
Same theme: The phone
The phone
Grayscale the screen
Set your phone to black and white. Android and iPhone both have it under accessibility. Add it to the quick toggles.
2 minEvidence: decent
The phone
Log out every time
The app you scroll most: log out when you're done. Opening it then costs a password instead of a tap.
no timeEvidence: worth trying
The phone
Phone in another room
When you need to think, the phone goes where you'd have to stand up to reach it.
no timeEvidence: decent