#07 Effectiveness of interventions using Phone or PC apps to improve our behavior.

It can be shown that if a person sees tracked information about his behaviour in numbers, it can influence his following behaviour to a certain point. You can’t Manage what you can’t Measure.

This is also applicable, for example, if you track the use of different apps on your phone or computer. A person can’t accurately estimate how long he watched Tiktok videos for example, but when he looks at the statistics on his phone and sees he spent 8 hours on that app, he’ll try to reduce his use of that app by at least a little in the next few weeks.

This system of App interventions can also be linked to the issue of the size of the energy footprint from the use of digital and online space.

Types of existing screentime interventions Apps

It’s important for all of us to reflect on our relationship with technology, particularly when it starts leaning toward an unhealthy dependence. Using an app usage tracker to monitor the time you spend on various digital activities is a crucial step toward developing greater digital self-awareness. By gaining a clearer understanding of how you engage with your devices, you can make more deliberate choices about how you want—or don’t want—to use them.

Screen Time – iOS

It tracks exactly how you use your device, providing a high-level evaluation of the time you spend on it in a single day, as well as a more detailed look at time spent in certain categories or apps.[1]

https://www.timely.com/blog/app-usage-trackers

StayFree Phone Usage Tracker

Provides detailed insights into app usage, screen time, and daily unlocks.
Seamlessly integrate all of your devices to optimize your screen time.
Helps you stay productive by blocking distracting apps and websites, tracking your device usage, and providing you with insights into your habits.
Track your phone usage in real-time, allowing for immediate adjustments.[1]

https://www.airdroid.com/parent-control/phone-usage-tracker

ScreenZen- Screen Time Control

PAUSE before opening a distracting website or app. Multiple strategies to reduce your screentime.

Pause before opening your website or app: A bit of time before choosing if you need to open your distracting app.
Interrupt your scrolling: Check your distracting websites and apps for short periods of time so you don’t get sucked in.
Set an app unlock goal
Configurable for different days of the week and time by app.
Messages like “Is this important” before opening your app.
Locks on Settings to prevent you from changing your settings when you want to open an app.
Streaks to encourage you not to exceed your limits or override your settings.[2]

https://apps.apple.com/us/app/screenzen-screen-time-control/id1541027222?platform=iphone

AntiSocial: phone addiction, Android

AntiSocial is designed to not only help you understand what ‘normal usage’ looks like, but to give you the tools to manage, block and control your cell phone usage so that you can unplug, minimize distractions and focus on the things that matter.
While there are other apps available that are designed to restrict phone usage, AntiSocial feels strongly about empowering the user by giving them the information they need to take necessary action. This is done through the clearest and most simple interface available and is the only app to deliver detailed reports full of all the information you need to make an informed decision.[3]

https://play.google.com/store/apps/details?id=com.goozix.antisocial_personal

Forest: Focus for Productivity

A interesting way to help you beat phone addiction and overcome distraction

Turn your focused moments into a lush forest.
Create personalized Allow Lists for different situations. Non-allowed apps will be blocked.

GET MOTIVATED

Earn rewards and unlock more than 90 new tree species and white noises.
Share your forest and compete with friends and users around the world.
Plant trees along with friends & family.
Unlock achievements and earn extra rewards.
Plant real trees on Earth and protect the environment with tree-planting organization Trees for the Future.

STATISTICS

Manage your own tags and view detailed statistics of your time distribution.
Browse your weekly, monthly and even your yearly big forest.
Track your focused time in the Apple Health App.
Track your daily phone usage and screen time.
Recall memories of your planting journey with our brand new Forest Timeline![4]

https://apps.apple.com/us/app/forest-focus-for-productivity/id866450515

Research about effectiveness

A recent study from Delft University of Technology, Netherlands looked at apps designed to help people spend less time on their phones and avoid unhealthy habits like overuse. The research reviewed various apps and how effective they are at helping users change their behavior.

Here’s what they found:

Helpful Features: Apps that include tools like grayscale mode (making your screen less colorful), app limits, and mixed approaches worked well for reducing phone use.
Top Apps: Screen Time (iOS) and AntiSocial were the most effective apps, while Forest and Screen Time (Android) had weaker results. However, Forest stood out for its fun gamification feature and had the highest user satisfaction score (86/100).
What Users Like: The most popular features were tracking usage and setting goals. Gamification (like turning tasks into games) and tools for self-assessment were less commonly used but still appreciated.
Positive Feedback: Most users liked these apps, with overall sentiment scores ranging from 61 to 86 out of 100.[5]

The study underscores the increasing public interest in apps that promote healthier phone habits and highlights the need for collaboration among researchers, developers, phone manufacturers, and policymakers to design and evaluate more effective interventions.

By shedding light on which app features work best, this research provides valuable insights for those seeking to make meaningful changes in their digital habits.