How To Block Apps: The Science Of Limiting Screen Time
Learn how to use app blockers to limit screen time and regain control of your phone.
Most people don’t use app blockers effectively. They start with heavy restrictions, then quickly delete the blocker because it’s too frustrating. The cold turkey approach rarely works. Fortunately, there’s a better way.
Try this approach instead:
Block distracting apps all day.
Unblock them for a short duration when needed.
Repeat.
This method flips how you use your phone. Instead of mindlessly opening apps and losing track of time, you consciously decide how long to use them. Once the app is blocked again, you get to choose what to do next. You might unblock repeatedly—that’s okay. The extra step of unblocking makes the apps less appealing, reducing your urge to use them over time.
Your first goal is to keep the app blocker installed. Once comfortable with the current restrictions, gradually increase them. Repeat until you’re back in control of your screen time.
Refocus is designed to help you do this.
The Key Concept: Friction
Have you ever abandoned a web page because it loaded too slowly? That’s friction. Any friction, like a delay in loading, can make you stop using an app. Even a 0.1-second delay in search results, repeated millions of times, can cost companies like Google billions.
Social media apps work hard to eliminate friction. The less friction, the longer you stay. Apps like TikTok have mastered this: they’re so seamless, you easily lose track of time.
App blockers like Refocus do the opposite—they add friction. The blocking disrupts the seamless experience of social media. The extra 5 seconds to unblock adds up, and over time, it will reduce your screen time. That’s the power of friction.
P.S. This video does a great job explaining friction.
Friction: How To Lose A Billion Dollars
Still doubt that app blockers reduce engagement? Try asking the CEO of TikTok to block the app every 5 minutes, requiring users to open a separate app ("The TikTok Unblocker") to continue. They’d never do it—it would cost them billions because people would stop using TikTok so much.
