Error 404: Exit Protocol

24 Apr, 2025

the monster is getting to us. its crawling, i can hear it. i am leaving this scroll behind for whoever finds it. the monster, the "internet", will suck me in soon. i have evaded it for a long time. use this scroll to fight and avoid the monster. hurry!

• delete all the addicting apps
  • a basic first step tbh
• keep one app per kind (ex: one camera app, one news app, etc)
• use only safari on iphone (third party browsers do not support safari extensions nor screen time restrictions)
  • see next few points
• log out, block websites with screen time clear search history to clear search recommendations.
  • don't let your browser recommend you bad websites
• use separate password manager app
  • keep ALL your passwords safe elsewhere, see next step
• third party browser - import all useful passwords into browser, remove saved logins for addicting websites
  • this is why you save your passwords somewhere thats not your browser
• make it hard to easily access your password manager
  • makes it harder to login to addicting websites)
• unsubscribe from all emailing lists, delete useless emails
  • make the emails you receive only important emails
• use focus modes if useful
  • filter notifications based on time and/or place. ex: school focus mode, sleep, etc
• delete useless messages, photos, and contacts
  • generally clean your phone of junk
• clean up your homescreen to a minimal wallpaper, and only phone and messages in dock. nothing else
  • don't have your homescreen suggest apps that do not actually pertain to a PHONE use. if you need an app, use spotlight or find it in the app library
• keep apps on your phone that you use everyday. everything else can be redownloaded as needed or accessed on the web.
  • reduces mental clutter. same for computer too
• store your files in a neat and understandable hierarchy. name them logically.
  • makes it easy to find files, less time wasted finding them.
• make your browser have a minimal start page - no site recommendations, no news articles/ads. etc
  • don't have your browser suggest things on the homepage that could distract you
• get an ad blocker (Adguard), unhook for youtube, sponsorblock for youtube extensions
  • generally clean up the internet significantly. no distracting ads, youtube recommendations, or sponsor segments.
• youtube - clear subscriptions, clear watch history, then apply unhook extension
  • basically kills youtube recommendations since it needs some watch history to recommend you stuff. no youtube reccs = dead addiction. now videos you watch are things you search up.
• hide apps with face id if you need them on your phone but dont use them (ex: apps that have apple wallet cards)
  • ex: pass2u wallet app. i dont use it daily but need it for the apple wallet cards i have saved.
• remove all widgets from lockscreen and homescreen (only show date/time). open apps as needed, they tend to show more info than a widget anyway. feel free to keep widgets in today view.
  • don't have your phone suggest anything.
• set do not disturb for apps on a schedule (ex: slack, google chat support scheduled do not disturb)
  • set a work boundary - do not always be available 24/7
• make it a goal to use your phone as little as possible, unless strictly needed. no mindless browsing.
  • make it a game yk.
  • watch your Screen Time go down day after day. lowkey satisfying to see
• put your phone physically away from you
  • helps reduce any impulse to pick it up
• have an "append and review" note to quickly note down thoughts
  • you will think more since your brain is less clouded with crap, so might as well write down those thoughts easily.
• "why" document about why ur quitting these stuff.
  • write very honestly and specifically why you’re quitting these online addictions, whatever they are. talk about pain points, wasted time, mental fog, dopamine loops, or anything else. if you ever relapse, read this note.
• intentional internet time
  • schedule 30-60 minutes per day (or any amount of short time that works for you) to intentionally go online to see the news, watch a video, or browse. this allows for a mental release and prevents the "forbidden fruit" effect. note whatever you see should be of your choosing.
• DNS-level blocking
  • basically block websites on the wifi
  • Tools like NextDNS or AdGuard Home let you block entire domains across all your devices.
  • this is more robust than browser-based/device-based blocking and harder to bypass impulsively.
  • could technically be bypassed by using cellular data/hotspot,
    • but since you pay for cellular, switching to cellular to access a website, then to the whole shenanigan of bypassing the device block, and then logging in means you are VERY intentional about revisting that website.
• gamify the detox
  • use habit trackers like Streaks or Loop Habit Tracker to build momentum and confidence.
  • try a reward system. ex: 7 days without entertainment Youtube leads to you getting yummy takeout food.
• replace the silence with meaning
  • you've done a great job so far of removing distractions, but make sure you’re replacing them with pull activities: things that naturally draw you in. rewire your reward system.
    • When the urge hits, you should know immediately know what to do instead.
      • read that why paper you made
      • try journaling, walking, reading a physical book, going to the gym, calling a friend, cleaning your room, going for a drive to no place in particular, playing with your pets, or sitting outside.
• use a physical journal if needed to track your detox
  • It’s tactile, distraction-free, and this analog-ness helps reinforce your commitment.
  • You can log screen time, urges, wins, and reflections.
• reframe your identity
  • start to think of yourself as someone who doesn’t need the internet to feel stimulated or connected.
  • identity-based habits/traits are much more powerful than willpower-based ones.
  • you’re not just quitting apps—you’re becoming someone new.
• use a Dumbphone or companion device
  • if you’re really serious, consider using a minimalist phone like a Light Phone for certain hours or days.
• make a "digital sabbath"
  • pick one day a week (or just a half-day) where you go completely offline. No phone, no computer, no screens whatsoever.
  • a reset button for your nervous system.
• talk about it with others
  • if you want to, share your journey with a friend or online community.
  • Accountability and reflection are powerful tools. "Why are you online again?"
  • You might even inspire someone else to do the same!
• stop hearing music for a clear brain
  • no songs playing in your head constantly. contributes to clarity
• relapse protocol
  • if you slip up and become distracted again, go for a walk, or text a friend to prevent a full addiction spiral again
• if you want this to be just a detox and not a full on tech block:
  • make sure to fully evaluate every service, email, notification, photo, contact - if you don't use it regularly or don't appreciate it fully, then go and delete it/stop using it. then, you will have a truly intentional digital life, free of companies trying to recommend you stuff for their own gain

hope you found this guide very helpful! i wanted to write down everything i did to quit the addictions and time wasters. if you found it helpful, share it with others who might find it helpful!