Set specific phone-free hours each day
Turn off nonessential notifications
Keep the phone out of reach while working or studying
Use app timers and screen-time limits
Delete or hide the most distracting apps
Remove social media from the home screen
Charge the phone outside the bedroom
Use a basic alarm clock instead of the phone
Replace phone time with reading, exercise, or hobbies
Keep the phone on silent or do-not-disturb mode
Check messages and apps only at set times
Avoid using the phone during meals
Leave the phone behind during short outings
Track daily screen time and reduce it gradually
Ask a friend or family member to help hold you accountable