Every winter arc starts the same way. “No more scrolling.” Feel unstoppable. Back to hours of screen time by day 3. You didn’t fail. You hit the exact moment your brain fights back hardest. 👉WHY YOU KEEP SLIPPING (it’s not willpower): For months your brain learned one loop: bored → open app → reward. When you cut that reward, it doesn’t quit quietly. It pushes harder first. Behavioural scientists call this an “extinction burst”: the urge gets loudest right before it fades. Most people give in right at that peak. And cutting back never removed the trigger. Around 43% of what we do daily runs on habit, fired by context, not decisions (Wood et al., 2002). The queue, the boredom, the second you finish a task. All still firing. You don’t need to delete anything. You need to change the loop. 👉3 phases to make it stick. PHASE 1️⃣ (DAYS 1 TO 3): SURVIVE THE BURST Expect it to get worse. That’s the sign it’s working. - When the urge hits, set a 10 minute timer and do nothing. Cravings r...