WaldenWeek

• Set an automation on your phone to block social media when you are indoors. For iPhone, go to Shortcuts > Automation > App > Instagram > Is Opened > If Location is [Your Address] > Go to Home Screen.
• Muscle memory is your enemy. When inside, leave your phone in a coat pocket by the door. If it's in your pants pocket, you will fail by accident.
• Keep a notebook or a book on the coffee table. When your hands get restless, grab that instead of your boots.
• Don't pollute your whole backyard with social media smoke. Pick one specific, unglamorous spot (e.g., by the trash cans) where scrolling is allowed. If you step away from that spot, the phone goes away.
• You will be tempted to walk back inside while still scrolling. Force-close the app before your hand touches the doorknob.

What Changes

• Inside, you become fully present. You give your family a holiday gift of your undivided attention.
• You will treat social media like a specific activity, rather than a constant background radiation.
• You will stop doomscrolling in bed (unless you sleep on the lawn).
• You stop relying on sheer willpower and start using physical friction to protect your time.