The key to curb bad habits is to create friction, and doing so well in advance. When you're exhausted and you're out of will, you're not gonna take much action to avoid quick pleasures. As it pertains to websites and app, here are a bunch of techniques for creating friction:

- iOS and Android both have screen time features to show you a banner when you've used an app for longer than a set time. This is a good soft block to start with.

- Auto logout after a set time. Having to login is one extra step that may deter you from accessing a website. This can be done with browser extensions.

- Auto delete apps after a set time (this is possible with MDMs). Again, having to install an app would be a big hurdle next time you want to sit back and scroll through clips.

- Throttle speed of a website - this one's a little brittle as you can quickly switch to a faster network, usually your mobile connection.