for android: - Get asked wether you truly want to use an app, before you use it! - Get asked again after a certain amount of time - Get asked if you really need your phone when you unlock it (+ unlock counter)
for windows: - Sessions: Always enter your intention when using your computer and get reminded of it! (+ block internet if not needed) - Breaks: Take (forced) breaks of your computer by pressing hotkeys!
I'm the developer of iChooseTo (https://appsofuse.com/) for android and windows (similar to intention for chrome). I'm so interested in which your idea is! (I think I'm gonna sign up even if you don't tell what it is about). Source: almost 3 years ago
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