Set app limits and downtime on your device
Turn off nonessential notifications
Delete or log out of distracting apps
Keep your phone out of reach during work or meals
Use grayscale mode
Charge your phone outside the bedroom
Replace screen habits with offline activities
Schedule specific times to check messages and social media
Use a physical alarm clock
Enable focus or do not disturb mode
Remove social media from your home screen
Track your screen time daily
Set no-phone zones in your home
Ask someone to hold you accountable
Uninstall apps you do not need