In today’s digital world, it's easy to fall into patterns that harm focus and productivity. A healthy information diet can help you reclaim your time and attention. Below are common problems and practical tips to overcome them.
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Remember: Building a better relationship with digital tools is not about quitting everything, but using them with purpose.
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A compulsion loop is a repetitive cycle of actions that provide small rewards, encouraging the brain to keep going. Many apps and platforms are designed around this mechanism—leading to hours of unplanned usage.
Typical sources:
What you can do:
Uninstall addictive apps from your phone. If you need them for a specific task, reinstall temporarily and delete again after use.
Notice the triggers. Are you opening an app every time you're bored for a second? Awareness is the first step to change.
Add friction to app usage:
Sign out after every session
Turn on 2-factor authentication so you need an SMS code to log back in
Use browser extensions like:
Monitor your usage:
Use built-in screen time features on iOS and Android
On desktop, try apps like
Set intentional limits.
Notifications can break focus and reduce the quality of deep work.
What you can do: