I've been using Screen Time this year so far and it's been working pretty well. For me Twitter, FB, and Reddit were the go to dopamine hits.
I have separate 5 min daily limits for Twitter and Facebook. And a 15 min daily limit for Reddit. Reddit is much easier to curate topics that I'm actually interested in, so I give myself a little more time there since the comments add to the conversation more commonly than the other platforms.
This helps make it feel like I'm "checking-in" and leaving it behind, rather than letting it consume my time. It also makes me think twice about logging in as a habit since my limit will be up without recollecting at all what I just scrolled through. I find myself more often thinking, "Am I going to pay attention to what I'm looking at now?". If not, I'll save the session for later when I have the attention to give.
I have separate 5 min daily limits for Twitter and Facebook. And a 15 min daily limit for Reddit. Reddit is much easier to curate topics that I'm actually interested in, so I give myself a little more time there since the comments add to the conversation more commonly than the other platforms.
This helps make it feel like I'm "checking-in" and leaving it behind, rather than letting it consume my time. It also makes me think twice about logging in as a habit since my limit will be up without recollecting at all what I just scrolled through. I find myself more often thinking, "Am I going to pay attention to what I'm looking at now?". If not, I'll save the session for later when I have the attention to give.