SwayA five-minute phone checklist before a study session
Start with one task, essential contact and one app you keep reaching for. Keep the experiment small.
Choose one finishable task
Replace a broad goal such as “study” with one visible next step. “Work through three problems” is an example, not a scientifically established focus target or a promised result.
Keep important contact available
Leave the communication you need for family, work or urgent matters available. Before changing a setting, know how to undo it. Less distraction should not depend on losing essential access.
Separate a planned break from an automatic opening
A deliberate break is not a failure. If you open the same app before starting your task, you could choose just that app for a small experiment. You do not need to control your whole phone at once.
Choose how strong the intervention should be
For temporary unavailability, check whether your device supports Focus mode. Menus and support vary. Sway instead offers a short 3–8 second pause and a choice to continue or leave. It is not a complete blocker, and leaving remains your choice.
Review inconvenience, not an impressive number
Ask whether essential use was interrupted, setup was confusing or breaks remained comfortable. Do not publish private messages, payment details or sensitive app screens in feedback. A checklist is not evidence of an installation, retained use or improved focus.