Reddit imploded is how. I got handed an out, and I took it. Good luck to you.

I set my phone display settings to black and white. It gives your brain less of a dopamine hit when you look at your phone so you won’t be as addicted to it. It works wonders for my screen time

Ask yourself directly, as a matter of reflex; “What is it I hope to get out of my phone?” when you reflexively take it out.

Also, commonly ask yourself “What would I like to do today?” Whether that’s something enjoyable for yourself, or an important task. It’s difficult to realize that while many tasks take some planning and commitment, there’s plenty of time in the day to get them done if you can work past the stress of starting.

What helps me at times is just straight up shutting off my phone, and putting it away (mainly in a Faraday bag).

Also realizing that a lot of smartphone app UIs is meant to keep the user on the app for as long as possible.

Think of turning off your phone like winning a fight against evil corporations.

A little bit at a time. Also replace it actively with some other habit.

Maybe get a kindle and read books at night. Slightly different while still keeping the same physical habit.

Delete Lemmy for one

1. Do you have anything productive to do on your phone? If not go to step 2.

2. Stop using it.

I don’t have that habit, because phones are not interesting enough for me to stare at all day. Why in the whole amazing world would I want to limit my perspective to such a tiny screen? I have 4 computer monitors to look at instead!

How to break that habit? Stop carrying your phone around. Put it down in a resting place that is suitable for it to alert you as needed and go about your day doing other things. You might need to find some other things to do. I don’t keep my phone in my pocket unless I’m traveling somewhere on foot, or somewhere in public that I can’t safely set it down. It stays on a table or desk or whatever most of the time.

Know about it. Then look for it in others. Make yourself disgusted by it. Look in the mirror. That probably won’t break the habit but you’ll hate yourself a little more.

Read the book Digital Minimalism: Choosing a Focused Life in a Noisy World by Cal Newport

Did you do it?