Willpower will never beat an infinite feed, so stop fighting it and have Ultron build a focus system that physically gets in the way.
Here are the prompts to build a focus system with Ultron that actually stops the scroll, not just advises you. The trick: have Ultron build real blockers and timers, not give you a pep talk.
Why willpower loses
The feed runs on variable rewards (the slot-machine trick) with no stopping cue, so it is built to beat willpower. The fix is not trying harder, it is building something that physically gets in the way. Ultron can build that.
1. Map your danger windows
2. Build a real site blocker
3. Put it on a schedule (no willpower needed)
4. A focus timer that pings you
5. Lock it on your phone too
Ultron designs it, you tap to build it.
6. Protect your best hours
Proof
Aza Raskin, inventor of infinite scroll, calls it "behavioral cocaine" (BBC): https://www.bbc.com/news/technology-44640959 68% of 13 to 25 year olds say they struggle to focus, 2025 NTU study (News-Medical): https://www.news-medical.net/news/20250718/Social-media-use-linked-to-declining-focus-and-emotional-strain-in-youth.aspx The site-blocker method is real and open-source (StevenBlack/hosts): https://github.com/StevenBlack/hosts
How to get the most out of it
Start with the blocker plus the schedule, that combo does the most because it removes the choice entirely. Add the timer and the phone Shortcut once that sticks. The goal is a system that makes the scroll harder than the work, so you are not relying on willpower at 3am.
Run this on autopilot.
Everything in this guide becomes an agent inside Ultron: set it up once, keep it running. You review, it executes.