IfYouMust

Lock distracting sites behind a must-do task. If you must visit, finish the task first.

IfYouMust: Turn Distractions into Discipline Take back 2 hours of your day. IfYouMust is the only site blocker that doesn't just "stop" you — it forces you to grow. Stop relying on willpower. You don't beat doomscrolling by being stronger; you beat it by raising the cost of starting. IfYouMust turns your worst temptations (YouTube, X, Reddit) into triggers for your best habits. ■ HOW THE GATE WORKS When you visit a blacklisted site, a full-screen gate appears. To unlock it, you must pass through three layers of intentional friction: 1. THE COOLDOWN: Wait through a randomized 10–40 second timer. (Predictable friction is easy to ignore; randomized friction kills the impulse). 2. THE MICRO-HABIT: Complete a small task you’ve set for that domain. (10 push-ups, 2 minutes of English reading, or one line of journal). 3. MINDFUL CONFIRMATION: Hold the "DONE" button for 2 full seconds to confirm you actually want to proceed. One tab, one unlock. If you close the tab, the gate re-arms instantly. ■ WHY IT WORKS: THE SCIENCE OF FRICTION Willpower is a finite resource. IfYouMust leverages the "20-Second Rule" — adding just 20 seconds of friction to a bad habit is enough to stop the brain's "autopilot" mode. By the time the timer ends and your task is done, the dopamine-driven urge to "just check one video" has usually passed. You don't just scroll less; you bank micro-wins every single day. ■ DASHBOARD & INSIGHTS Turn your discipline into data. Open the extension to track your progress: - THE HEATMAP: A GitHub-style "grass" grid to visualize your consistency. - DANGER ZONES: Identify the specific hours when your cravings are strongest. - STREAKS & SUCCESSES: See your cumulative wins over the last 7 days. - WIN/LOSS RATIO: Track how many times you actually completed the task vs. giving up. ■ PRIVACY FIRST (100% LOCAL) Your data is yours. Period. - NO ACCOUNTS: No email, no passwords, no servers. - NO TRACKING: We don't use analytics or ads. - LOCAL STORAGE: All rules and history stay on your device only. ■ CHOOSE YOUR PATH [Free Plan] * Up to 3 Site Rules * Last 7 days of Insights & Heatmap * All core features (Randomized timer, Hold-to-confirm) [Pro Plan (Coming Soon)] * Unlimited Site Rules * Full Lifetime History & CSV Export * Cross-device Sync ■ GET STARTED IN 30 SECONDS 1. Install the extension and click "Open Dashboard". 2. Add a domain (e.g., youtube.com) and a tiny task (e.g., "3 deep breaths"). 3. Visit the site. Pay the "tax." Win the day. Stop being a passenger to your impulses. Build the gate. IfYouMust.