Another simple trick: if you must maintain a presence on an addictive app, then check it on desktop. Delete the mobile app. Mindless scrolling with a mouse is not as addictive as mindless scrolling on a touch screen. Protect your thumbs!
My simple friction trick is using a password manager - I make sure I log myself out of distracting apps when I'm done using them and don't know the actual password. The extra hurdle of having to check the password manager usually stops me from using it.
For Android users, I highly recommend minimalist phone launcher. https://www.minimalistphone.com/
It works much like the Blank Spaces app you described for ios.
I think the folks at Focus Experts are working on an ios version of minimalist phone as well.
Another simple trick: if you must maintain a presence on an addictive app, then check it on desktop. Delete the mobile app. Mindless scrolling with a mouse is not as addictive as mindless scrolling on a touch screen. Protect your thumbs!
I use Unhook for Youtube. It removes the recommendation panel, Shorts and next video at the end. So you only look at one at the time.
My simple friction trick is using a password manager - I make sure I log myself out of distracting apps when I'm done using them and don't know the actual password. The extra hurdle of having to check the password manager usually stops me from using it.
An analog planner, on printed pages? What will they think of next? :)