SCRIPT CHECK · 60 SECONDS
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.
This is not a diagnosis and there is no pass or fail. It measures the current frequency, credibility, and behavioral cost of “I'll put it down after this video”, including the private rule underneath it: If I say I'll put it down after this one, the promise itself proves I'm still in control — so I keep making the promise instead of testing whether it's true.
QUIET
“I'll put it down after this video” appears, but it rarely gets the final say. Keep this line available for higher-pressure moments: “After this video was never a real stopping point — just a promise to make while I keep scrolling.”
PRESENT
“I'll put it down after this video” wins some small decisions before you catch it. Your useful interruption is: “The video ending doesn't decide when I stop. I do, before it starts.”
ACTIVE
“I'll put it down after this video” is shaping action often enough to deserve a deliberate counterexample. Start privately and concretely: Before you open the app tonight, set the phone face-down across the room and start a five-minute task first, like loading the dishwasher. Notice whether the urge to check 'just one video' passes on its own.
DOMINANT
Right now, “I'll put it down after this video” is steering many of the moments you measured. That is a pattern reading, not a diagnosis or character verdict. Begin with one reversible receipt: Before you open the app tonight, set the phone face-down across the room and start a five-minute task first, like loading the dishwasher. Notice whether the urge to check 'just one video' passes on its own.