Computer programs

Smartphone & tablet apps

Browser extensions

Notes

  • The Edge and Brave browsers on laptop/desktop computer can install Chrome extensions.
  • On Android, the Chrome browser cannot install extensions. Use Yandex or Kiwi instead. Or use Firefox.

Block or remove distractions

Block or remove distractions

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Block distracting websites or apps

Choose websites or apps you don’t want to access for a period of time

Freedom

NA

Best all-in-one blocker for Mac/Windows/Linux/iOS/Android. Blocks apps & websites.

Price: Trial: 7 block sessions $8.99/month, $28/year (discount code: UPGRADE30), $99 forever

Why: Well designed and works across all devices. Have been in the game for a long time and one of the world’s most widely used and trusted blockers.

What it can do:

  • create lists of websites or applications to block, then initiate blocking manually or set a weekly schedule
  • show a motivational quote when you try to access a blocked website
  • has many settings to stop future versions of yourself from overriding the blocking
  • you can add pomodoro-style breaks to blocking sessions
  • has a mode that prevents you from using your computer entirely

Cons: Not free.

Cold Turkey Blocker

NA

Most flexible tool for Mac (no M2 support yet)/Windows. Blocks apps & websites. Powerful scheduling functionality.

Price: Free: block websites on session basis.
Pro ($39, one-time): block applications and schedule blocks.

Why: Works on Windows + Mac, and all major browsers on your computer. Very powerful and flexible blocking and scheduling. Does not collect user data.

What it can do:

  • create lists of websites or applications to block, then initiate blocking manually (Free) or set a weekly schedule (Pro)
  • show a motivational quote when you try to access a blocked website
  • you can set a specific level of friction to yourself from overriding the blocking (e.g., requiring yourself to type in strings of random characters)
  • you can add pomodoro-style breaks to blocking sessions
  • has a mode that prevents you from using your computer entirely

Cons: Blocking applications and creating a weekly block schedule require the paid version.

SelfControl

NA

Simplest, free option for website blocking on Mac.

Price: Free

Why: Simple and reliable. Free and open source.

What it can do:

  • create lists of websites to block, then initiate blocking via a simple slide

Cons: Only blocks websites. Only available on Mac

Ochi

NA

Most customisable option for blocking apps & websites across Mac, iPhone, and iPads

Price: Free: block one list of websites and apps on a session basis. Pro (£19.99/year or £3.99/month): block unlimited lists, schedule functionality, redirect functionality, etc.

Why: Allows you to block or turn on/off focus mode across a Mac, iPhone and iPads.

What it can do:

  • create ‘filter’ lists of websites or apps to block, then initiate blocking manually or set a weekly schedule
  • can redirect blocked websites (Pro)

Cons: A little fiddly to set up. Slightly pricy for the pro version.

Stay Focused

NA

One of the best options for blocking on Android. Blocks apps & websites. Powerful customisation.

Price: TBC

Why: Highly rated & reviewed on the Google Play Store. Has received positive feedback from ReDD workshop participants.

What it can do:

  • block apps, websites, and keywords in browser URL
  • begin blocking manually, or automatically at specified times
  • set daily usage limits

Cons: Some features may require in-app purchases (?).

Try it:

LeechBlock

NA

Good option if you only need to block websites.

Price: Free

Why: Highest rated free blocker on Chrome Web Store & Firefox add-ons store. Does not collect user data. Open-source.

What it can do:

  • block websites
  • begin a blocking session manually, or set up an automatic blocking schedule
  • alternatively, set a countdown timer that delay your access to websites instead of completely blocking them
  • set a password for its options page, to slow you down in moments of weakness where you want to override it

Cons: Only blocks websites in the Chrome browser.

Micromanager

NA

Simplest option to lock yourself into specific apps on your computer.

Price: Free version lets you lock yourself into 1 application for a duration of time.

Pro version ($19, one-time) lets you lock yourself into an unlimited number of applications (and also set up a break schedule).

Why: Works on Windows + Mac. Well-engineered, simple way to lock yourself into specific apps. Does not collect user data.

What it can do:

  • simple program that lets you choose applications on your computer that you want to restrict yourself to for some length of time

Cons: Only lock yourself into applications - cannot block websites. (you may instead want to use Cold Turkey Blocker from the same developer)

Opal

NA

Best alternative to Apple’s limited Screen Time

Price: Free plan (remember to cancel paid subscription within first week!), £8.49/month, £89.99/year

Why: Opal is one of the first, and best, tools for blocking apps and websites on iOS

What it can do:

  • block apps or websites
  • begin blocking manually, or automatically at specified times
  • set daily usage limits
  • can be sync’ed with Apple’s Focus Mode, so that an Opal block is turned on when you turn on focus mode
  • can be sync’ed with a Chrome extension to block websites on laptop

Cons: Pushy with paid options. Can require a little trial and error to get it setup right

Blockalicious

NA

Simple and free way to block websites

Price: Free

Why: Simple alternative to Apple’s Screen Time for website blocking

What it can do:

  • easily add websites to a block list

Cons: Can’t block apps or add friction to override the blocking

Try it:

Cold Turkey Writer

NA

Simple and effective way to lock yourself into a writing program.

Price: Free. Pro version ($9) adds themes, font formatting, productive soundtracks, etc.

Why: Simplest way to lock yourself into a full-screen writing program when you need to focus - like transforming your computer to a typewriter. Does not collect any user data.

What it can do:

  • a full-screen, minimalistic writing program that you cannot leave until (a) you have typed a specific number of words, (b) a specific length of time has passed
  • you can read a text file into the program, so that you can use it to, e.g., do focused work on an essay draft for 30 minutes

Cons: Only useful when you don’t need anything else than a writing program. No formatting options in free version.

Digital Wellbeing

NA

Simplest option on Android (if it’s compatible with your version of Android!)

Price: Free

Why: Made by Google, so it’s well-designed and possibly pre-installed on your Android device

What it can do:

  • limit how much time you spend in an app or on a website each day
  • block distracting apps on session-basis, or set up a schedule so that distractions are automatically blocked during specific hours

Cons: May only work on Android version 10 and up

Screen Time

NA

Simplest option on iOS, but its functionality is limited

Price: Free

Why: Made by Apple, so it’s built-in on iOS and Mac. Only option for blocking functionality on iPhones and iPads.

What it can do:

  • set time limits for a category of apps (e.g., Games or Social Networking) or for individual apps or websites
  • block apps and notifications during scheduled periods (‘Downtime’)

Cons: Limited scheduling functionality - you cannot set e.g. multiple block times on the same day. On Mac, it requires Mac OS Catalina or higher

RescueTime

NA

Good option if you’re already using RescueTime for time-tracking

Price: Blocking features require a Premium plan, which costs $9/month or $54/year

Why: Good scheduling functionality by integrating with your calendar

What it can do:

  • RescueTime’s main thing is time tracking, but the Premium version also has easy-to-use website blocking
  • you can easily start a ‘FocusTime’ block manually, sync it with your calendar, or have it kick in when certain criteria are met (e.g. turn it on for the rest of the day after you’ve spent 30 minutes on social media)

Cons: Can’t block applications, only websites

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Hide distracting features on websites

Use a browser extension to change things that distract you

MindShield

NA

Hide distractions on YouTube, Facebook, Twitter, Instagram, LinkedIn, Google Search.

Price: £1.99 (one-time)

Why: Simple way to control what elements you want to see when, on iPhone, iPad, and Mac. Built by Ulrik Lyngs (ReDD).

What it can do:

  • works on YouTube, Facebook, Twitter, Instagram, LinkedIn, Google Search
  • adds a button you click to select elements to hide. Allows you to save your preferences.
  • open source and developed by the ReDD team

Cons: None.

Try it:

News Feed Eradicator

NA

Hide distractions on Facebook

Price: Free

Why: 200,000+ users and stellar ratings on the Chrome Web Store. Open source

What it can do:

  • hide Facebook’s newsfeed and/or YouTube’s recommended videos and/or feeds on Twitter, Reddit, and Hacker News
  • replace the feeds with an (optional and customisable) motivational quote

Cons: Depending on how you use the sites, hiding feeds altogether could be too invasive.

Facebook Demetricator

NA

Hide like counts etc on Facebook

Price: Free

Why: Intervenes specifically at the like counts etc that many suspect can be bad for our mental health. Very well reviewed on the Chrome Web and Firefox Add-ons stores. Open source

What it can do:

  • hide numerical metrics on Facebook
  • for example, ‘16 people like this’ becomes ‘people like this’
  • the purpose is to move the focus from how many friends you have or how much they like your status, to who they are and what they say

Cons: You may find that the information the metrics provide is too useful to remove.

Twitter Demetricator

NA

Hide like counts etc on Twitter

Price: Free

Why: Intervenes specifically at metrics that may be bad for our mental health. Very well reviewed on the Chrome Web and Firefox Add-ons stores. Open source

What it can do:

  • hide follower, like, and notification counts
  • for example, “29.2K Tweets” under a trending hashtag becomes, simply, “Tweets”
  • purpose is to experience what happens when you can no longer judge yourself or others in terms of these metrics

Cons: You may find that the information the metrics provide is too useful to remove.

Unhook - Remove YouTube Recommended Videos

NA

Hide distractions on YouTube

“No Distractions” for YouTube

NA

Hide distractions on YouTube

Price: £0.89 (one-time)

Why: Very highly rated on the Apple App Store. Does not collect user data. Open source and developed by the ReDD project team (Ulrik Lyngs).

What it can do:

  • on YouTube, hides video recommendations on the front page, as well as the ‘up next’ videos that usually appear on the right while you watch a video
  • also adds a button for hiding or showing video comments

Cons: None

Inbox When Ready

NA

Hide your inbox on GMail until you want to see it

Price: Free

Why: Very highly rated on the Chrome Web Store.

What it can do:

  • hides your Gmail inbox by default - you can still search and compose emails, but need to click “Show Inbox” to see your email inbox
  • can also lock you out of your inbox at scheduled time intervals

Cons: You may find that you still need to check your inbox before you write an email reply, to check if relevant new information has come in. The app collects some information about how you use it (but you can opt out)

Click to Remove Element

NA

Remove any element you don’t want to see, by clicking on it

Price: Free

Why: Simple way to remove distractions yourself as you go along on the web. Very positive reviews on the Chrome Web Store. Does not collect user data.

What it can do:

  • hide any element on a website, by clicking on it

Cons: Manually clicking away distractions may be tedious.

Remove HTML Elements

NA

Remove any element you don’t want to see, by clicking on it

Price: Free

Why: Simple way to remove distractions yourself as you go along on the web. Very positive reviews on the Firefox Add-ons store.

What it can do:

  • hide any element on a website, by clicking on it

Cons: Manually clicking away distractions may be tedious. Unclear privacy practices

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Use focus mode

Use your laptop’s and apps’ distraction-free modes to reduce visual distraction

Distraction Free Mode — Google Docs & Slides

NA

Add a focus mode in your browser

Price: Free

Why: Very highly rated on the Chrome Web and Firefox Add-ons stores. Very few downsides, simply adds an extra functionality. Does not collect user data.

What it can do:

  • adds ‘distraction-free mode’ button to Google Docs and Google Slides - when you click this button, it removes all visual distractions

Cons: None

MS Word Focus mode

NA

Get rid of the visual distractions with the click of a button

Price: Free

Why: Nothing to install, simply a functionality to be familiar with

What it can do:

  • if you use Microsoft Word, be aware that it has a ‘focus mode’ built in, which hides visual distractions

Cons: None

Try it:

  • go to ‘View’ in the ribbon and click ‘Focus’, or click the ‘focus’ button at the bottom of an open document

Full screen mode

NA

Remove visual clutter in your apps

Why: Nothing to install, simply a functionality to be familiar with

What it can do:

  • a basic trick for minimising visual distraction when working on laptop is to place apps you need in full screen mode

Cons: None

Try it:

  • on Mac, click the green full-screen button to make an app run in full-screen - or click and hold to place two app windows side by side
  • in the Safari browser on laptop, make a window full-screen, then click ‘View’ and untoggle ‘Always Show Toolbar in Full Screen’ (to make the toolbar appear again, bring your cursor to the top of the screen)

HazeOver

NA

Dim background windows

Price: $4.99

Why: Simple way to reduce visual clutter and stay focused

What it can do:

  • automatically highlights the front app window by dimming all background windows
  • dimming amount is customisable

Cons: None

CinemaDrape

NA

Dim background windows

Price: Free

Why: Free and open-source. Simple way to reduce visual clutter and stay focused

What it can do:

  • instantly blank or dims the parts of a web page or background windows that you are not focusing on

Cons: None

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Limit notifications

Allow only those notifications you really need, at the times you need them

Clean up which notifications you receive

NA

Decide what content should be allowed to interrupt you

Why: Nothing to install, simply a systems setting to be familiar with

What it can do:

  • go over your notifications settings and carefully consider which apps you will allow to notify you - toggle off any notifications you do not need

Cons: No immediate downsides.

Try it:

  • on iOS, go to Settings -> Notifications
  • on Android, go to Settings -> Apps & notifications -> Notifications

Use ‘Do Not Disturb’ to mute non-urgent notifications

NA

Guard your daily routine against interruptions

Why: Nothing to install, simply a systems setting to be familiar with

What it can do:

  • schedule Do Not Disturb, so that during certain hours (e.g. 9pm to 8am) only calls from your favorite contacts go through directly:
  • alternatively, manually toggle on Do Not Disturb when you need to focus

Cons: If you easily worry about missing something important, it requires a little care in setting it up, so that the things you do want to let through always are in fact let through.

Try it:

  • set up schedule: on iOS go to Settings > Do Not Disturb ; on Android, swipe down from the top of your screen to open the notification shade, press and hold the Do Not Disturb icon, then open up ‘more settings’
  • manual toggle: on iOS, swipe up from the bottom of the screen to open up control center, then select the moon-shaped Do Not Disturb icon ; on Android, swipe down from the top of your screen to open the notification shade, and select the Do Not Disturb icon

Hide message previews on your home screen

NA

Stay aware that you’ve been contacted without getting sidetracked by the content

Why: - seeing the actual content of the message can easily distract you and get your mind caught up in how to respond - instead of turning notifications off altogether (which might make you worry that someone is trying to reach you), choose to see just that you have been messaged, but not the actual content

What it can do:

  • you can decide what content to see in notifications when you receive a message
  • you can normally customise this either in your smartphone’s Settings, or inside in app’s own notification settings

Cons: NA

Try it:

iOS: Go to Settings > Notifications > the app you want (e.g. WhatsApp) > Show Previews > Never

Track yourself

Track yourself

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Understand how you use your devices

Use a tracking tool to see how you spend your time

Digital Wellbeing

NA

Simplest option on Android (if it’s compatible with your version of Android!)

Price: Free

Why: Made by Google, so it’s well-designed and possibly pre-installed on your Android device

What it can do:

Get a daily view of your digital habits:

  • How frequently do you use different apps?
  • How many notifications do you receive?
  • How often do you check your phone or unlock your device?

Cons: Limited ability to analyse your data

Try it:

  • go to Settings > Digital Wellbeing

Screen Time

NA

Simplest option on iOS, but its functionality is limited

Price: Free

Why: Made by Apple, so it’s built-in on iOS and Mac.

What it can do:

  • allows you to inspect your use on iOS and Mac
  • if you have multiple Apple devices, you can see your combined usage

Cons: Limited ability to analyse your data

Try it:

  • to inspect your use: on iOS go to Settings -> Screen Time; on Mac go to System Preferences -> Screen Time
  • to combine use across devices, on your iOS devices go to Settings -> Screen Time, then toggle on Share Across Devices

RescueTime

NA

Best option for automatic time tracking on PC and Mac

Price: Free, or paid (keep access to all historical data + get the blocking features; $9/month, $54/year)

Why: Very well reviewed in tech magazines and blogs. User-friendly. You can download your data. Does not sell or share your data.

What it can do:

  • tracks time spent on your laptop or desktop computer and automatically categorises it in ‘productive’ and ‘not productive’ time
  • receive weekly & annual summaries, and see how your patterns of use have changed over time
  • can also block websites

Cons: Few, apart from the general limitation that understanding your own behaviour often isn’t sufficient to change it.

StayFree

NA

One of the highest rated & reviewed time trackers on the Play Store

Price: Free (in-app purchases & ads)

Why: Highest ratings & most reviews among time tracking apps on Google Play

What it can do:

  • view charts and statistics of your usage history
  • notify you when you are spending more time in an app than a set limit
  • export your usage history to CSV or Microsoft Excel file

Cons: Does not tell you which exact websites you spend time on within a specific web browsing app.

Try it:

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Focus in bursts with a timer

Use a countdown timer to help you focus – decide what you’ll do and for how long

Be Focused

NA

Simple, no-nonsense Pomodoro timer

Price: Free. Pro version: $0.99 (removes banners and ads).

Why: Very highly rated on the Apple App Store.

What it can do:

  • on iOS, provides a simple countdown interface, along with a todo-list and usage history
  • on Mac, adds a simple icon to your menu bar that you can click to set yourself a task you’ll do and start a countdown timer

Cons: None.

Marinara: Pomodoro Assistant

NA

Minimalistic Pomodoro timer

Price: Free

Why: Very highly rated on the Chrome Web Store

What it can do:

  • super minimalistic pomodoro timer: adds a little toolbar icon with a red countdown timer
  • click this icon to start or stop a countdown timer; right click it to see your history or configure the timer durations

Cons: Timer only appears on your web browser. May be too minimalistic.

StudyTimer

NA

Simple, open-source pomodoro timer

Price: Free

Why: Highly rated on the Firefox Add-ons Store. Open-source.

What it can do:

  • adds a toolbar icon, which can be clicked to start a timer
  • you can see the number of minutes remaining on the countdown on the toolbar icon

Cons: Timer only appears on your web browser.

Minimalist Pomodoro Timer

NA

Beautiful, simple, and customisable timer

Price: Free

Why: Very highly rated on the Google Play store

What it can do:

  • minimalistic pomodoro timer with immersive full-screen mode
  • customisable in most ways you might want (focus & break length, timer styles, daily reminders, notification sounds)

Cons: None.

Try it:

Keep your goals in mind

Keep your goals in mind

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Delay distracting apps and websites

Take a deep breath and stay mindful before you start using a distracting app or website

one sec

NA

Delay the opening of specific apps or websites by a few seconds to remind yourself why you’re using it

Price: Free. Paid plan (GBP 9.99/year) lets you apply it to an unlimited number of apps, change to other prompts, and more

Why: Very highly rated on the Google Play and Apple App stores. Evidence-based

What it can do:

  • delay the opening of a distracting app or website with a few seconds
  • shows you how many times you’ve opened the app/website within the last 24hrs and asks if you still want to continue

Cons: None

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Put quotes or to-do’s on new tabs or websites

Use a browser extension to change the content of new tabs or distracting websites

Momentum

NA

Get a motional photo and your goal for the day on new tabs

Price: Free (in-app purchases)

Why: Very highly rated on the Apple App store

What it can do:

  • replaces the content of new tabs with a customisable start page with an inspirational image and your main focus for the day

Cons: Depending on how you use your browser, you may prefer to see recently visited websites, or other information, on new tabs.

Try it:

Todo Tab

NA

Get a minimalistic to-do list on new tabs

Price: Free

Why: Very highly rated on the Chrome Web Store

What it can do:

  • replaces the content of new tabs with a clean and simple to-do list

Cons: Depending on how you use your browser, you may prefer to see recently visited websites, or other information, on new tabs.

Daily motivation

NA

Get motivational quotes on new tabs

Price: Free

Why: Very highly rated on the Chrome Web Store

What it can do:

  • shows a new motivational quote every time you open a new tab - replaces the default content of new tabs

Cons: Depending on how you use your browser, you may prefer to see recently visited websites, or other information, on new tabs.

Tabliss

NA

Customise new tabs with motivational photos, quotes, to-do, or other things on new tabs

Price: Free

Why: On the list of ‘recommended extensions’ curated by Firefox staff.

What it can do:

  • replaces the content of new tabs with a motivational photo or image, but highly customisable
  • add also e.g. to-do lists or quick notes, work hours to count down the day, etc.

Cons: None

Todobook

NA

Replace YouTube recommendations or Twitter’s feed with a to-do list

Price: Free

Why: Very highly rated on the Chrome Web Store

What it can do:

  • works on YouTube and Twitter (it used to work on Facebook, LinkedIn and other sites, but needs an update)
  • replaces YouTube’s video recommendations, and Twitter’s feed, with a to-do list
  • when you have completed all to-do’s, you unlock the recommendations / feed for 5 minutes

Cons: The developer noted on Jan 4, 2021 that he will update it to work again on Facebook, but has yet to do so.

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Redirect yourself away from distracting sites

Use a browser extension to send you to a useful website when you open a distracting one

Timewarp

NA

Set up a ‘wormhole’ that e.g. redirects you when you go to distracting website

Price: Free

Why: Highly rated on the Chrome Web Store

What it can do:

  • set up ‘wormholes’ on distracting sites: either (1) Redirect (takes you to a more productive site which you specify), (2) Quote (shows a motivational quote), or (3) Timer (shows the time you’ve spent on the site today)

Cons: Only applies to Chrome

Nudge

NA

Set a target page that you’re redirected to whenever you go to a distracting website

Price: Free

Why: A new tool on the Firefox Add-ons store that provides a simple solution for setting a goal and keep returning to it

What it can do:

  • set a target webpage — the one you want to focus on — then block the sites that are distracting you away from it
  • next time you try to access a site that you’ve blocked, Nudge will send you right back to your target page

Cons: Cannot block sites in bulk

Redirect Web for Safari

NA

Set a target page that you’re redirected to whenever you go to a distracting website

Price: Free. Paid version (GBP 1.99 / year or GBP 3.49 one-time purchase) lets you sync rules across your iOS devices.

Why: Highly rated on the Apple App Store

What it can do:

  • set up your own redirect rules

Cons: Only applies to Safari

Try it:

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Get pop-up or task bar reminders of your goals

Get the nudge you need, when you need it, where you need it

Shortcuts

NA

Set your own reminders to be triggered e.g. when you open a specific app

Why: The new ‘shortcuts’ app can be used to show yourself reminders when certain conditions are met.

What it can do:

  • the shortcuts app lets you do most things if you’re creative and tech savvy
  • a simple way to use it to stay focused is to have it show you a specific reminder text when you open or close a specific app
  • for example, you might get it to say “Why did you open your inbox?” when you open or close your mail program

Cons: Can be a little tricky to set up

Try it:

Here’s an example of using the Shortcuts app to show a custom alert when you open the Mail app.

  1. Open the Shortcuts app & press ‘Automation’ in the bottom of the screen
  2. Press ‘Create Personal Automation’, then scroll down and press ‘App’
  3. Press ‘choose’, find and select the Mail app, and press ‘Done, then ’next’
  4. Press ‘Search for apps and actions’, search for ‘alert’, then press ‘Show Alert’
  5. Set a text for the alert and press ‘next’
  6. Toggle off ‘Ask Before Running’, then press ‘Done’

Now, when you open ‘Mail’, your alert will be shown at the top.

Shortery + Shortcuts

NA

Set your own reminders to be triggered e.g. when you open a specific app

Price: Free

Why: The new ‘shortcuts’ app can be used to show yourself reminders when certain conditions are met.

What it can do:

  • the shortcuts app lets you do most things if you’re creative and tech savvy
  • a simple way to use it to stay focused is to have it show you a specific reminder text when you open or close a specific app
  • for example, you might get it to say “Why did you open your inbox?” when you open or close your mail program

Cons: On Mac, you need to use two applications: Apple’s ‘Shortcuts’ app that lets you create an action; and then the ‘Shortery’ app that lets you execute that action (e.g. showing a text alert) when you open or close and app

Try it:

Here’s an example of using the Shortcuts + Shortery apps to show an alert whenever you go to the Mail app on Mac.

  1. Open the Shortcuts app and click the ‘+’ symbol to create a new shortcut.
  2. Give it a name where it says ‘Shortcut Name’, e.g. ‘My cool reminder’.
  3. In the search bar, search for ‘alert’, then double click ‘Short alert’
  4. Change the alert text to whatever you want, e.g. “Why did you open Mail?”.
  5. Open the Shortery app and click ‘Add Shortcut Trigger’.
  6. Give the Trigger a name, then click ‘Please select…’ next to ‘Shortcut’ and select the Shortcut you just created in the Shortcuts app (you might have to click ‘Reload Shortcut List’ first).
  7. Click ‘Please select…’ next to ‘Application’ and select the Mail app (it needs to be running).

Now, if you quit and launch the ‘Mail’ app, your alert will be shown.

One Thing

NA

Put one task in your menu bar

Price: Free

Why: Your task bar is a very handy place to put things you need to continuously be reminded about.

What it can do:

  • write a sentence that is shown in your menu bar

Cons: none

Try it:

Make your goals attractive

Make your goals attractive

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Set up reward or punishment

Add a reward for staying focused, e.g. by protecting a virtual plant or animal

Forest

NA

Simple way to gamify not using your phone or distracting websites

Price: $1.99 on Apple App Store

Free on Google Play

Why: One of the most used (10M+ installs) and praised productivity apps on the Google Play, Chrome Web, and Apple App stores

What it can do:

  • essentially a gamified productivity timer:
    1. plant a tree and set a duration of time where you want to focus and not use your smartphone / distracting websites (Chrome)
    1. If you stay focused without getting distracted before the time is up, you’ll get a beautiful, healthy tree; if you cannot resist using your phone, your tree will die
    1. grow your personal forest over time by being focused

Cons: Some people might not find it motivating.

Flora

NA

Simple way to gamify not using your phone or distracting websites

Price: Free (in-app purchases)

Why: The most highly rated and reviewed alternative to Forest on the Apple App store

What it can do:

  • similar to Forest: (1) plant a tree and set a duration of time where you want to focus and not use your smartphone, (2) if you commit to your task without getting distracted before the time is up, you’ll get a beautiful, healthy tree; if you cannot resist using your phone, your tree will wither, (3) unlock new trees over time by succesfully focusing
  • multiple people can sync with each other and grow trees together

Cons: Some people might not find it motivating.

Try it:

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Go grey scale

Turn your phone in grayscale mode to avoid visual distraction from shiny icons

Grey scale

NA

Simple way to make your phone less enticing

Why: No need to install anything, it’s a simple systems setting

What it can do:

  • app icons and notifications markers are designed to be eye-catching - putting your phone in grey scale can tone down their allure.
  • Note that for this to be useful, you need to be able to toggle it on and off easily, because you will want to turn colour back on for some functionality (like maps)

Cons: Might be tedious to toggle on and off, when colour is needed.

Try it:

  • on iPhone / iPad with a Home button, set a triple-tap on the Home button to toggle grey scale on and off, by going to: Settings > Accessibility > Accessibility Shortcut > Colour Filters
  • on iPhone / iPad without a Home button, set a double tap on the back of your phone to toggle grey scale on and off, by going to: Settings > Accessibility > Accessibility Shortcut > Touch > Back Tap -> Double Tap > Accessibility Shortcut
  • on Android (v11+) add a gray scale toggle to your quick settings: (1) from the top of your screen, swipe down twice, (2) at the bottom left, tap Edit (3) touch and hold the grayscale symbol, then drag to where you want it
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Move distracting apps out of sight

Reduce visual distraction and mindless use by moving apps off the homescreen

Moving apps off home screen

NA

Simple way to make distracting apps less alluring

Why: No need to install anything, it’s simply about organising your device layout.

What it can do:

  • arrange your apps so that the home screen is minimalistic and simple, and the apps you want to use less often require a bit more effort to get to.
  • for example, try limiting your first page of apps to only apps you use for quick in-and-out tasks - move the rest, especially those you find yourself using mindlessly, off the first page and put them in folders

Cons: None.

Try it:

  • if you normally open apps by searching for them, then you can stop that app from showing up in search, such that you instead have to go find it where you placed it on your phone

iOS: go to Settings > scroll down to the relevant app (e.g. Safari) > Siri & Search > turn off ‘Show App in Search’ and ‘Suggest App’

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Write under time pressure

Set a time or word goal, then begin typing – if you stop early, everything is deleted

The Most Dangerous Writing App

NA

Harsh but effective way to quickly get in a writing flow

Price: Free

Why: Positive reviews in magazines from Wired to Lifehacker; nothing to install - just visit it in your web browser

What it can do:

  • simulates the feeling of being so close to a deadline that you just need to keep going to get our your first draft
  • if you stop typing for more than a few seconds before your reach your goal (typing for a number of minutes, or typing a number of words), everything is deleted.
  • very useful in those writing situations where you just need to bash out a rough draft, which you will then edit afterwards

Cons: Only useful for specific writing purposes.

Try it:

  • go to the website, set a time or word goal, then begin typing

Flowstate

NA

Harsh but effective way to quickly get in a writing flow

Price: ~$10 on Apple App Store

Why: Loads of critical acclaim in tech magazines and very highly rated on the Apple App Store

What it can do:

  • choose how long you want to write (5, 15, 30 min), then enter a flow session.
  • if you exit early, or stop typing for longer than five seconds, all progress is lost
  • the only way to save your work is by writing until the timer ends.
  • in this way, the app forces you into a state of flow

Cons: Only useful for specific writing purposes.

Try it:

Go analogue

Go analogue

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Use your laptop for 2-factor authentication

So you can leave your smartphone at home when you work

Multi-Factor Authentication on computer

NA

The solution that lets you leave your phone at home

Price: Free

Why: Leaving your smartphone at home can be simple and effective. But Multi-Factor Authentication makes it difficult, because you use your phone to log in to Oxford services

What it can do:

  • use your laptop for multi-factor authentication device, via an app you install on it, or a physical USB you plug into it
  • it is then sufficient for you to bring your laptop to the library

Cons: May be slightly less secure, because an attacker with access to your physical laptop and its password could access your Oxford services

Try it:

  • Follow the instructions from the Oxford University IT services:
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Block access to your laptop

For tech-free leisure time

Cold Turkey Blocker

NA

Make it easier for yourself to have tech-free downtime

Price: Free: block on session basis.
Pro ($39, one-time): schedule blocks.

Why: Works on Windows + Mac. Very powerful and flexible blocking and scheduling. Does not collect user data.

What it can do:

  • ‘Frozen Turkey’ mode lets you block your computer entirely
  • initiate it manually until a specific time, or set a weekly schedule

Cons: Creating a weekly block schedule requires the paid version.