Your phone is not neutral. It was built by very smart people to keep you looking at it.
Small changes, real results
- Turn off all non-essential notifications
- Move social apps off your home screen
- Switch your phone to grayscale for a week
The one-hour rule
Give yourself one hour after waking up and one hour before bed with no screens. It feels impossible for about three days, then it feels like freedom.
Why it's worth it
Attention is the scarcest resource you have. Everything else, you can get back.