There came a moment, not long ago, when I had to face a truth I didn’t want to admit: my phone was running my life. Every quiet second became an opportunity to check messages, scroll through social media, browse random websites, or chase another dopamine hit through an endless feed. I wasn’t choosing how I spent my time — I was reacting, constantly, to a device that never seemed to rest.
I didn’t need an expert to tell me something was off. I could feel it. My mind was more scattered, my energy constantly drained. I was losing hours each day to something that gave me very little in return. It wasn’t just about “too much screen time.” It was about how I felt after — disconnected, anxious, and oddly unsatisfied. So I made a decision. I wanted to take back control — and I discovered that I didn’t have to do it alone. There are tools out there, surprisingly smart ones, that are designed to help people like me who want to be more intentional with their time.
The Phone Isn’t Evil — But the Pull Is Powerful
Smartphones aren’t the enemy. They’re useful, often necessary. But they’re also engineered to capture our attention — endlessly, effortlessly. And that’s the part I wanted to push back against. I wasn’t aiming to become a digital minimalist overnight, but I wanted to create space again: space to think, to breathe, to just be without constantly reaching for my device.
So I started small — disabling notifications, setting app limits, even putting my phone in a drawer during meals. But, as it turns out, my willpower alone wasn’t always enough. I needed some help — something a little stronger than my own good intentions.
Discovering Digital Boundaries That Stick
That’s when I found the first tool that really made a difference: Brick. It’s a small, physical app blocker — a silicone square that pairs with your phone. You tap your phone against it, choose the apps you want to block, and they stay locked until you tap the Brick again. What makes it powerful is the commitment it requires. You can’t just undo the block on a whim, which made me think twice before impulsively reaching for distractions.
At first, I carried the Brick with me “just in case,” and predictably, I used it to unblock myself a few times. But once I committed to leaving it at home, the results were immediate. I became aware of just how often I reached for apps out of habit. Stripped of those easy dopamine loops, I found myself opening weather apps or my calendar — anything to feel that buzz of doing something. But soon, that faded. And what replaced it was peace. Focus. Stillness.
Go Cold Turkey
For days when I needed serious focus — writing, deep work, or just time offline — I found Cold Turkey to be a game-changer. This software is designed to be nearly impossible to override once you start a block. You can choose to block specific websites, the entire internet, or apps, and even lock yourself into a writing mode that turns your computer into a distraction-free typewriter.
My favourite part is their Writer mode. I use it when I want to write without interruptions — no browser, no emails, no distractions. Just me and the page. It even lets you set a word count goal before unlocking, which I’ve found incredibly motivating. There’s also a softer touch — motivational quotes during blocks, a neutral and uninteresting lock screen that nudges you back to focus, and even a way to take a 10-minute break by donating to a good cause.
These tools don’t work because they shame you or punish you — they work because they help you build real habits and boundaries. They support your decision to live differently. They’re firm, but kind.
The Difference Is Real
Since using these blockers, my daily screen time has dropped. I no longer reach for my phone the moment I wake up or the second there’s a lull in conversation. My attention span is improving. I’m reading more. I’m spending more uninterrupted time with my family. I’m not perfect — some days I still scroll more than I should — but now I notice, and that makes all the difference.
The greatest gift, though, has been the return of clarity. I can sit still again. I can hear myself think. And I’ve remembered how much I enjoy being present in real life, not just the digital one.
It’s Not About Quitting — It’s About Choosing
You don’t need to abandon your phone to take control of it. The goal isn’t to go cold turkey forever (unless that works for you), but to be more intentional. These tools — like Brick and Cold Turkey — are simply ways to give yourself space, discipline, and the freedom to choose how you spend your time.
It’s okay to need help. In fact, it’s smart. We live in a world designed to keep us hooked, so setting up boundaries is an act of self-respect, not weakness. If you’ve ever felt like your phone is taking more than it gives, know that you’re not alone. And know that it’s possible to change.
You don’t have to give up your devices. You just have to take back your attention. And that one choice — made daily, mindfully — can give you back your time, your energy, and your peace. One block at a time.
