Comment by adrianmonk

The best amount of delay could depend on your goal.

One goal is to quit something completely. For that, you probably want delay across the board so that it eventually saps the joy out of the experience.

Another goal is practicing moderation. With social media as an example, maybe you want to stay up to date on something, so 20 minutes a day is fine, but you don't want to fall into the trap of killing 3 hours on there. So, you could make it full speed for 20 minutes of daily usage, then gradually degrading from there. By the time the speed degrades, you've probably done all the truly appealing parts anyway and it's easier to walk away when nudged.