自律石头-走路读书换时间，不做手机控

If you've ever sighed:

"Spend too much time on social media every day and unconsciously play with the phone for too long."

"Want to limit my phone usage time, but keep deleting the limit after the app is locked again and again."

"Why can't I control my hand?"

"Just played for a while, how did it get to 2 am... "

Self-discipline Stone is an App that wants to accompany you to gradually quit using the phone. Compared with other phone-quitting apps that simply cut off the daily phone usage time, we have designed a series of time exchange mechanisms:

The usage time of entertainment apps is limited. You can exchange the usage time of restricted apps by being focused, using reading apps, and performing behaviors (such as studying, working out, walking, being focused, forming habits, going to bed early, etc.).

It helps you put down the phone more gradually while forming good habits!

【Design Principle】

- Immediate gratification makes people more motivated: A research result by Thorndike in 1898 showed that behaviors that produce satisfactory results tend to be repeated, while behaviors that lead to unpleasant consequences have a lower probability of being repeated. In James Clear's book "Atomic Habits", it also mentions the four-step model of habit cultivation - cue, craving, response, and reward.

- Sudden cut-off is difficult to stick to: We've tried using many screen control products and often uninstalled them after 3 days of use. Just like quitting any addictive substance, a sudden cut-off is often hard to sustain.

- So the key to painlessly cultivating good habits lies in: Let desire and growth counterbalance each other.

【Usage Method】

- First, you need to set two types of apps:

- One type is the software whose usage time you want to limit, such as Xiaohongshu, Weibo, Douyin, Taobao, etc. For convenience, hereinafter referred to as "entertainment software".

- The other type is positive apps that can improve yourself, such as WeChat Reading, Duolingo, Momo Vocabulary, Qidian Reading, etc. After setting, give Self-discipline Stone the permission to obtain the screen usage time, and then you can use it.

- From now on, you can only use entertainment software for 10 minutes a day: Once you exceed the time limit, there will be a full-screen pop-up reminder. At this time, you can't continue to use the app, and there is no option to click "Later".

- If you hope to get more usage time for entertainment apps, you can use positive apps. Their usage duration can be exchanged for the usage duration of desire apps. Just read a book or memorize some words, and you can continue to swipe. Of course, you can also go out for a walk. Walking steps and exercise can also be exchanged for time.

【Usage Scenarios】

We have set up multiple exchange methods:

- Focus: During exam reviews, winter and summer vacations, reading and painting at night. At these times, try to turn on the offline timer of the app. During this period, except for the relevant apps you selected, the use of the rest of the apps is restricted. This helps you concentrate. After that, you can reward yourself with playing entertainment apps.

- Reading, memorizing words, learning English: If you want to cultivate the habit of learning a course/foreign language/reading, you can add the learning app to the positive apps. We will automatically time your usage time and reward you with the corresponding proportion of entertainment time.

- Going to bed early: When it reaches the set bedtime, Self-discipline Stone will automatically remind you to rest and help you lock the usage permission of entertainment apps. After forming the habit of going to bed early, you will be rewarded with an additional xx minutes of entertainment time the next day, making your brain more willing to cooperate with a healthy schedule.

- Exercise and walking: Whenever you exercise or walk (with Apple Health recording enabled), Self-discipline Stone will automatically record the exercise duration and reward entertainment time in proportion. Additionally, meditation, as a brain exercise, can also be included in the exchange!

- Lifestyle habits: Drink eight glasses of water a day, take a bath as soon as you get home, move your cervical spine every day, do rehabilitation training... You can customize the lifestyle habits you want to form and set reminders and goals in the app. After completing the daily habit tasks, Self-discipline Stone will give corresponding