Hey, Imad here.
Have you ever thought “just one more video” but suddenly lost an hour? Well, you’re not alone. The truth is, social media apps are built to distract–endless feeds, mindless scrolls, instant dopamine that keeps us hooked. It’s by design. So this week, I wanted to share some tips on how to finally beat procrastination and take back control of your life, one small habit at a time. Let’s start simple.
Why it’s so hard to log off
Apps don’t just steal your attention by accident–they’re designed that way. But the problem isn’t willpower or lack of focus: it’s lack of clarity. So here’s how to fix it.
For the next 7 days, track your screen time. Pick one “no-phone zone” (it can be your bedroom, dinner table, or study desk) and commit to it. Here are 3 tips to help you get started:
1. Turn on Focus / Do Not Disturb during study blocks.
Being productive isn’t about doing more. It’s about doing more of the right things. During your study blocks, turn on “Focus/Do Not Disturb” mode on your phone. That way, you can prevent distractions and lock in to get stuff done.
2. Move your most distracting apps into a folder called “Later”.
The more accessible social media apps are, the more likely you are to procrastinate. Before studying, move every distracting app on your phone into a separate folder that’s hard to access. Whether it’s TikTok, Instagram or anything else, keep the digital clutter out of sight and you’ll progress.
3. Enable grayscale after 9pm to make your screen less tempting.
After 9pm, enable grayscale on your phone and avoid looking at bluelight before bed. Keep your night routine consistent and schedule in time to relax before going to sleep.
Social media apps can either build or break you. But when you can’t stop scrolling, you’re not in control–the app is.
Remember: tiny changes lead to big impact. So work on getting 1% better everyday, keep it small and stay consistent.
You got this.
To your limitless potential,
Imad, Founder of Digital Wellness Initiative
check out digitalwellnessinitiative.org , my app innernest.xyz and my book at https://a.co/d/3JdTyb6
