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Default Do-Not-Disturb
Flip the rule: notifications off by default, on only during a chosen hour for chosen people.
Goal
Reclaim "who is allowed to interrupt me and when" instead of delegating to every app.
Steps
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1
iPhone: Focus > "Do Not Disturb" > schedule 24/7. Android: similar in Settings.
Expected Outcome
Immediate
Phone stops vibrating 50+ times daily.
Evidence base
School: Attention Economy / Humane Technology
Founders: Tristan Harris · Center for Humane Technology (2018)
Tristan Harris's Center for Humane Technology advocates "inverse defaults" — flip default settings to reduce attention theft.
Keywords
Frequently asked questions
How long does "Default Do-Not-Disturb" take?
This exercise takes about 12 minutes, practiced solo in a Action format.
When will I notice the effect of "Default Do-Not-Disturb"?
Phone stops vibrating 50+ times daily. In the short term: Morning cortisol drops and sleep improves.
Is "Default Do-Not-Disturb" evidence-based?
Yes — it draws on Attention Economy / Humane Technology (Tristan Harris, Center for Humane Technology (2018)). Tristan Harris's Center for Humane Technology advocates "inverse defaults" — flip default settings to reduce attention theft.
Is "Default Do-Not-Disturb" suitable for beginners?
Its difficulty level is: Beginner. No external tools required — it can be practiced directly inside the app.
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