first, i think it’s important that your phone is never the first thing you dive into when you wake up and it should not be the last thing you see before you go to sleep. set aside at least 30min-1hr when you wake up/before you go to bed without any screen time. you can read, do morning exercise, go for a walk, theres a lot you can do that would be better than being on your phone.
i think it’s also really helpful to turn off all notifications and turn dnd on at all times. might be overdoing it, but any little bit helps.
i’ve deleted any and all apps i don’t deem ABSOLUTELY necessary to be on my phone. social media apps esp, if you have a computer just log in using that whenever youre home and wanna check or post something.
fourth and maybe most importantly, be okay with the idea of being bored without your phone! explore the idea of going out without it, just raw dogging life.
