Offline Drills
In brief
When the screen itself is a cue, paper Schulte, headphone-free walks, or environment-detail scanning can cut the proximal ‘one more’ reward while keeping training structure.
Online tools log scores easily, but screens can still trigger scrolling. Offline drills offer physical cutoff.
Three Easy Drills
- Paper Schulte: hand-draw a 5×5 number grid, time with a watch; mirror online Schulte tool strategy (central fixation, ordered scan).
- 15-minute walk without headphones: notice steps and breath—not meditation perfection, just no new information feed.
- Environment scan: pick a room, find 10 red objects in order—orienting without algorithmic recommendations.
When to Use
Bedtime, right after a scroll binge, or midday collapse wanting to “hide a bit longer.” Use offline drills as buffer, then choose deep work.