You glance at your phone for a second. You go back to what you were doing. Seems harmless.
But your brain doesn't work like that. When you switch tasks, part of your attention stays stuck on the previous one: researchers call it attention residue. Getting back to your previous level of focus can take many minutes.
The willpower trap
The problem isn't you. Apps are built by huge teams whose only goal is to bring you back. Fighting that with willpower is a losing battle.
Friction, not prohibition
The answer isn't banning your phone but adding friction. If opening Instagram means getting up and walking to another room, most of the time you won't. Not because you try hard, but because it's no longer worth it.
That's exactly what Fokus does.