Turn off non-essential notifications
Keep your phone out of reach during work, meals, and sleep
Set specific times to check messages and social media
Use app timers or screen-time limits
Delete or log out of the most addictive apps
Switch your phone to grayscale
Remove social media apps from your home screen
Charge your phone outside the bedroom
Use a basic alarm clock instead of your phone
Replace phone time with another activity
Keep your hands busy with books, hobbies, or exercise
Tell friends and family your new phone boundaries
Use Do Not Disturb mode regularly
Track your screen time daily
Start with short phone-free periods and increase them
Avoid using your phone first thing in the morning
Avoid using your phone right before bed
Leave your phone in another room when possible
Practice being comfortable with boredom
Get help if phone use is harming your daily life