Thanks for this. I'm setting it up now, works for me as advertised. My screen time jumped a lot in the last couple weeks and my mental health has declined in proportion.

I use Freedom, but it's a bit glitchy and too easy to delete the app if you really want to cheat.

I'm waffling a bit on the default-deny approach to websites. I think that might cause serious headaches since e.g. scanning QR codes to interact with businesses is pretty common. But I will give it a try.

Update: it took me a couple hours to get everything set up the way I like it after resetting the phone, but so far this is fantastic. I also massively restricted notifications, which had gotten a bit out of hand.

Congratulations!

I myself independently arrived where the author is over years of self experimentation, but I think you'll get used to it in no more than a month.

I even use a whitelist (i.e. default-deny) for websites on my work laptop these days. I have ADHD though, YMMV.