QUIET
Quiet signal
“Five more minutes” appears, but it rarely gets the final say. Keep this line available for higher-pressure moments: “Five minutes is how the feed gets my whole break.”
SCRIPT CHECK · 60 SECONDS
“Five more minutes”
See what this thought is changing.
Five quick questions show how often it appears, how believable it feels, and what it makes you avoid. You’ll get one private next step.
What this self-check measures
This is not a diagnosis and there is no pass or fail. It measures the current frequency, credibility, and behavioral cost of “Five more minutes”, including the private rule underneath it: The private rule is that time in the feed is free because it feels small in the moment, and leaving it feels like losing the easiest comfort available. Underneath that is the fear that stopping means facing the next ordinary task without…
See all result bands
PRESENT
Present in the background
“Five more minutes” wins some small decisions before you catch it. Your useful interruption is: “I can stop before the next swipe turns into the next hour.”
ACTIVE
Active pattern
“Five more minutes” is shaping action often enough to deserve a deliberate counterexample. Start privately and concretely: Set your phone on a table face down, then turn over a nearby mug, book, or note and leave it where you can see it for the next two minutes before touching the phone again.
DOMINANT
Getting the final word
Right now, “Five more minutes” is steering many of the moments you measured. That is a pattern reading, not a diagnosis or character verdict. Begin with one reversible receipt: Set your phone on a table face down, then turn over a nearby mug, book, or note and leave it where you can see it for the next two minutes before touching the phone again.