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Let me be honest: this one is hard, and I do not always win it.

You open YouTube to check one thing. You find it. And then, just a second, one more clip. Then another. And the scroll has you. It happens to me too. It is normal. These apps are built so that “just a second” always feels free.

What helps me is not willpower, because willpower runs out. It is a timer. App timers, the ones that tell you when your twenty minutes are gone, do the remembering for you. Some days I still push right past them. That is fine.

The point was never to be perfect at it. It is to keep noticing, and keep pushing back, gently. You will lose some days. Then you try again the next. That is the whole thing. Not winning every time, just not giving up on it.