Okay, you say, well now I’ve thought about how I’m addicted to my screens, and what I’d be excited about doing if I weren’t. And you’ve told me a lot of stories. But what do you actually want me to do?
I’m so glad you asked! The answer to that question is very long, but that’s why I’m writing about it for thirty straight days.
Let’s start with something simple: Content blockers.
Changing your relationship to screens requires a certain amount of willpower, but using willpower alone is fragile and exhausting. Content blockers reduce the amount of willpower that you need to use at each given moment.
So today, I’ll go through a few different content blockers I use. (I was going to list all the strategies I use — physical life design, social strategies, as well as other ways I set up my devices to make them less addictive — but it was getting way too long and taking forever.)
Every website and app is designed to to maximize the amount of time you spend on it, and that is not to your benefit, so I recommend blocking everything you can stand to block.
However! The easiest way to fail with content blockers is to accidentally block something you really need. Then you get in the habit of overriding them, or just stop turning them on, and you’re left raw and exposed to the full gale force of the internet like a naked baby in a hurricane.
So, to build a sustainable content blocking strategy, start slow, and allow room for trial and error. Like, you might try first with an override close to hand, and then move to a more locked down system once you’ve dialed in your block lists.
With that in mind, here are some content blockers that I think are good:
My fav, the backbone of my life. You can create customized block lists or whitelists, and run both recurring and one-off block sessions.
What I use it for: All my potential vices are blocked during my waking hours every day except Saturday. For me that includes all social media, online shopping (even for food), videos/streaming, games, news sites, fanfiction, blogs, and Wikipedia. If there’s something I really want to do on one of those sites, I know I’ll be able to do it on Saturday if I still care then.
Logistics: Browser extension connected to a website. There’s a phone version but I never got it to work. Costs $40/year, which is totally worth it for me.
Important note: Turn on Locked Mode, and go into settings to disable the ability to end sessions. Otherwise it’s too easy to override.
Allows you to block specific website elements. Also automatically blocks all ads and trackers, more effectively than other ad blockers (e.g. you can watch a YouTube video without ads; I hear most other ad blockers can’t do this anymore).
What I use it for: I block all feeds, all recommendations, and any other distracting elements on every site I use regularly — e.g. YouTube shows just a video and its description; Facebook shows just a search bar. Without uBlock Origin the experience of using the internet is so terrible I don’t know how anyone does it.
Logistics: Browser extension. Stopped working on Chrome, and it’s so important to me that I switched to Firefox. Note that there’s something else just called uBlock which is totally different.
Apple’s native content blocker, which lets you set time limits or fully lock apps and websites. Unfortunately, all you need to override the blocks is a passcode. People usually have a partner, roommate, or friend set their code, so they can’t just easily unlock things any time.
What I use it for: My browser was my biggest time sink on my phone, but also sometimes you need to look something up, so I’m allowed five minutes a day. The couple phone games I’ve been addicted to are fully blocked at all times. I haven’t explored Screen Time on my laptop because I already have other solutions.
Note: I know non-Apple systems have native content blockers too, I’m just not familiar, sorry.
Delays your ability to open chosen apps/sites, allowing you to pause and decide whether you actually want to do it. It also shows you how many times that day you’ve tried to open that app/site. Highly recommended by a friend of mine.
What to use it for: Any app or site you don’t want to use compulsively / without conscious thought, but don’t want to block entirely for some reason. For example, you need to check your email sometimes, but don’t want to check it all the time for no reason.
Logistics: Has Android and iPhone apps, as well as browser extensions for Chrome, Firefox, Safari, and Edge.
A little physical object; you select what to block (or allow) using the app, and start a session by tapping your phone to it. So e.g. you can tap it before going outside to block everything except maps, calls/messages, and ride sharing. Then the only way to end the session is to tap it again — hence the value of the physical object. If you leave it at home, you can’t unblock until you get back.
What my friend uses it for: To stay off his phone in bed (can’t get messages, but your alarm still works!) and work without distraction in the morning. He called it ‘night and day’ for his ability to focus deeply.
Logistics: The devices are ~$60 each, and work with iPhone and Android. They’re magnetic so you can put them on a fridge. (If the name is too generic, look up Brick LLC.)
Nuclear option. Basically impossible to override, and can block the internet entirely.
What to use it for: I stopped using SelfControl after I discovered Freedom, but it’s popular and a good option for people who really need something they can’t override.
Logistics: Mac only. Free and open source.
There are many, many other content blockers out there, including well-known ones. These are just the ones I’m most familiar with. As you may have noticed, they’re all slightly (or very) different from one another. If none of them are exactly what you want, go exploring!
Oh my god this post is over 1000 words.