Digital Self-Control

We studied how digital self-control tools (DSCTs) can address individual needs of university students (n = 280), using a workshop where students reflect on their goals before exploring relevant tools. At 1-3 month follow-ups, 95% of respondents still used at least one type of DSCT, typically applied across multiple devices, and there was substantial variation in the tool combinations chosen. We observed a large increase in self-reported digital self-control, suggesting that providing a space to articulate goals and self-select appropriate DSCTs is a powerful way to support people who struggle to self-regulate digital device use.

To help users reduce distractions, many digital self-control tools (DSCTs) use strong enforcement mechanisms (e.g., locking the user out of undesired apps during work hours). However, these tools often trigger psychological reactance - the desire to restore the restricted autonomy by circumventing or contradicting the tool. We propose ways that designers can leverage self-determination theory, an evidence-based theory of human motivation and wellbeing, to support users in internalizing the motivation behind their goals and reduce reactance.