Pavlov's work paved the way for Skinner's Operant Conditioning which explains much of our human behavior that is ruled by our history of consequences.

One of the things I did was to remove all notifications when I was on the app. The only way I would see any activity was when I logged in to them in the morning or at night without much anticipation.

It is good to take a break and come back with some operating rules for yourself. As you already know, it is ALL about the timing of who is on these apps at a given point in time for things to click.

Don't lose hope and good luck when you get back in a month.