[JumpCrisscross]

Going cold turkey is never easy. If you're having trouble withdrawing, consider what I did over the past few years:

1. Turn off notifications for the Facebook app on your phone; then

2. Turn off notifications for the Facebook Messenger, Instagram, et cetera apps on your phone; next

3. Delete the Facebook app from your phone; then

4. Delete the Facebook Messenger, Instagram, et cetera apps from your phone; and finally

5. Log out of Facebook on your desktop.

It took me 2 years to go through from step 1 to step 5. It has made me happier and more productive. I still have a Facebook account. But the friction of grabbing my laptop and logging in forces me to consider "is this what I want to do? Or am I thoughtlessly reaching for the crack pipe?" (It's been years since I've cared to log into Facebook. Feels more like trudging through spam in an old e-mail inbox, now, than anything compelling.)

[dfex]

For those struggling with the above, I'd add one more step that I learnt here on HN - go to assistive settings and set your phone's screen to Black & White. On the iPhone, triple clicking the lock button will do this for you.

You would be amazed how much taking colour out of the equation lowers the addictiveness of the content. I guess the people that make poker/slot machines knew about this decades ago, but I think this one step helped me more than anything else.