Then set one focus mode you will actually use. A single "evening" profile that silences work apps after seven does more for your attention than an elaborate system of five modes you abandon by Wednesday.
How long before a new layout actually feels normal?
Expect about a week of mis-tapping, reaching for where an icon used to be and feeling mildly irritated. That friction is not a sign the system is wrong; it is the old habit showing you how automatic it had become. By the second week most people stop noticing the layout at all, which is exactly what you want from a tool you use a hundred times a day.
Does any of this help if I'm genuinely addicted to scrolling?
Layout changes buy you a pause, and a pause is often enough to break a reflex — but they are not a substitute for looking at why the pull is so strong. If reaching for your phone is how you escape anxiety, boredom or low mood, the honest work sits underneath the screen rather than on it, and talking it through with a professional is a reasonable step rather than an extreme one. In the meantime, give yourself something to reach for instead: a book on the arm of the sofa, or a walk at the point in the evening when the scrolling usually starts.
