Looking for an effective self-block application for Android

I understand that you're looking for a denial app to halt unwanted behavior, but have you considered the inverse? Like an app that incentivizes a desired behavior pattern?

I assume there are others, but a lot of people seem to like Focus Friend for this. It's a little game that only gives "progress" (make the number go up!) when you aren't using distracting apps. I didn't find it particularly compelling for my brain, but a lot of people do. I've had success with similar methods in other realms, i.e. games that give progress in exchange for steps have gotten me out of bed many mornings for a walk that I otherwise would have skipped.

I only mention this because I personally find that being told "no" and having someone (including myself) try to stop me just makes beating the restriction the new game - one that I usually win eventually. But when I'm instead told "I bet you can't (do the desired behavior)" and I get rewarded if I manage to do it, the game becomes beating their expectations - which I also can accomplish. It aligns what I know I want to have as a result (call it intellect or superego if you wish) with what I want to do out of stubbornness/competitiveness (call it emotion or id if you wish).

Just an idea if you hadn't tried it from this angle. Certainly not for everyone. Good luck, I know this struggle!

Have you tried using parental controls to lock out apps? I believe those will be much harder to circumvent as the assumption is that the user is at least somewhat hostile to their operation.

You could also look into controls provided by MDM - Mobile Device Management - the suite of tools used by corporations to enforce policies on devices. But I genuinely have no idea how accessible that is to an individual.

I have a crappy phone and nothing makes me not want to use it as slow response time, random lags, etc. It's just unpleasant to use so I don't use it as much.

Maybe you can try to put the phone on power saving mode, and increase effects/transitions time in the settings, you could also try to limit the bandwidth so it's slow to load stuff. Another idea would be to make it unpleasant to hold physically, maybe a super heavy, bulky, ugly case ?

Buy the cheapest phone you can find next time :)

Setting timers for apps and adding the widget as prominet as possible when you open the phone might help you.

https://www.androidcentral.com/apps-software/how-to-enable-the-digital-wellbeing-widget-on-android-12

I really struggle with this as well, especially as someone with bad ADHD and also working from home. In fact, I am literally blowing off work right now while browsing Tildes and to type this.

I put a screen use time widget on my home screen. That way every time I pick up my phone I am faced directly with how much time I've wasted on it that day. The problem with this is, if I am "good" and don't use it much, I think to myself: "oh I've got X minutes left in my phone budget today, so I'm going to spend the rest of the night scrolling." Not good.

The only thing I've found that really helps is physically putting my phone somewhere else. It is downstairs on the kitchen table right now. If I "accidentally" go get it again, I might make it more difficult to get to by bringing it outside and locking it in my car. I have such a bad memory that sometimes putting it in a random drawer will make me forget where it is the next time I go to pick it up, so I can effectively "hide" it from myself (until I use the find my phone feature from my watch).

I have also received advertisements for this "brick" product, although I have no personal experience with it: https://getbrick.com/

Unfortunately, I do have to be at a computer for work. Before I went WFH, I asked a friend who worked in IT to block certain websites from my machine for me, which helped. But I have found nothing to remain focused with a computer monitor in front of me.

Sometimes I just say to myself, "be bored". Like if I'm about to pick it up I just have to think to myself, "no... it's OK to just be bored for a minute. Stare at the wall if you have to but don't pick up the phone." Sorry you're dealing with this, I know what it's like. I have not found many good strategies but these are the best ones I've come up with.

I also use a blocker but I am unfamiliar with android software. AFAIK deleting the blocker will work as a loophole for all of the apps, unfortunately.

What has worked best for me is a mix of app blocking, mindfulness and reflection. Blocking yourself isn’t an entire solution and it will never solely work forever if you aren’t incorporating other tools because technology and social media is so prevalent in society and the intention from all of these companies is addiction. The people who make your phone don’t want you to use it less, they aren’t interested in allowing foolproof solutions for people.

You can rewire your brain to stop addictive behaviors but it takes work. Yes, you can still succeed with a neurodivergent mind.

Being mindful: You likely have a lot of anxiety when you aren’t being stimulated by your phone. You need to let yourself be exposed to it in order for it to feel less intense. When the intensity of that anxiety goes down, you need to start taking notice of your environment and discover what you enjoy when you aren’t distracted. For me, I forgot how beautiful the sky and trees were. I forgot the sound of birds chirping, wind blowing, how good the sun on my skin feels. It seems simple, but these small things make me feel genuine happiness in a way that I can never get from a phone.
Honestly I used to think people who suggested meditation were saps, but I was wrong. Guided meditation is so fucking awesome. It really helps shift you into this headspace when you’re having a difficult time achieving it intuitively. It will take practice though.

Reflection: Be honest with yourself and think about how you felt about the time spent on your phone vs the time off of it. Did you feel like you accomplished something while you were away? Allow yourself to sit in that feeling of accomplishment for a bit, you deserve it.
Were you on your phone and got lost in a black hole of time and lost your whole day and feel guilty about it? Yes, allow yourself to feel that too, don’t avoid it. The great thing about guilt or any other negative feelings is if you pay attention to it you discover that ultimately you are in control and you can take steps to avoid the things that cause you to feel that way in the future.

Also one final note since you mentioned ADHD. Are you medicating it? Don’t fall into the trap of being on your phone until the meds kick in, that’s an easy way to suck yourself into the void and feel delusionally productive lol. Do other things while your meds kick in and pull out the phone after you did what you planned to do. From one ADHD to another lmao.

I understand you found a solution that is to your liking.

I do have a suggestion you may want to try in the future anyway (or to alternate with - something that often works fine for me; to alternate methods): a physical timed lock box with a code too (so your wife can open it for you when she goes out with your kid for example).

So you have to put the phone in yourself and decide when it should open, but you (or actually your wife) are also able to unlock it with a code.