Most people who search “how to stop gooning” already know they want out. The session starts on autopilot: same room, same hour, same device. Change one of those first. Charge the phone outside the bedroom. Sit somewhere with the door open. Give yourself a two-minute delay before any private tab.
When the urge hits, treat it as a wave. It builds, peaks, and drops, usually within minutes. Breathe, name five things in the room, or stand up and walk. The goal is not to feel zero desire. The goal is to outlast the peak without opening the loop.
Have something to open instead
A streak you can lose is more useful than a vague promise. Check in, mark the day, and keep a tool one tap away. That is what GoonFree is built for: the thirty seconds where it can still go either way.