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I'm not going to take the blame game angle of personal accountability as another sub thread has gone, but! I'm here to help! First things first, you can organise your apps so that the tools you want appear prominently. On iOS Focus modes can help you set pages of apps just to what you need in that focus - I have one for "Holiday" which I use when on a beach which has my airline/holiday company, bank (to check the spends), an e-Reader, and that's it. My work focus has apps I need for work - slack, email, calendar, internal apps for accessing shared docs and so on. There is one focus which has casual games and mind candy stuff - I switch to it consciously. I can't accidentally end up in there. I'm also lucky in that I can separate out how my friends contact me (Whatsapp/Signal/Telegram) vs family (FB Messenger and text messages), vs work (Slack). If you can do that, do it, it really helps, honestly. Next up, kill notifications with fire. Apps heavey on notifications are the crying babies of smartphones: they can ruin your sleep with their neediness, but you need to help them adapt into your routine, not the other way around. On iOS you can have "scheduled summary notifications", and that's awesome, but I think the only stuff you need to get notified about generally is really important stuff. Only you can decide what that is, but it's probably not social media. Kill as much of it as possible. Unread notification badges are evil. You can get rid of those. Even on email, do you really need to know how much "work" is needed inside that app? Probably not. Plan your time, then plan your tech around that plan, and then stick with those plans (and at first it might require willpower until it becomes habit). These changes mean I've not been a habitual user of social media in years (and I used to be on Twitter, Reddit, Facebook for 5+ hours a day), and I'm reading more books on my phone. Things that need my attention get it, but I am super careful about deciding what that "need" really is, and most things don't get it. |