IfYouMust

About

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.