I don't think it's a single solution but rather a lot of little adjustments. I think Instagram's "You're all caught up" notification is helpful as is Apple's we

I don't think it's a single solution but rather a lot of little adjustments. I think Instagram's "You're all caught up" notification is helpful as is Apple's weekly usage report. Some other ideas - Lock screen notifies you how many times you've unlocked your phone that day / how long it's been since you've unlocked your phone - browsers / apps notify you how much time you've spent on that site / app that day, or how long it's been since you last checked that site / app I'm sure the combined efforts of HN could drum up some other optimizations. Personally, I've introduced some speed bumps for myself. If I want to use Instagram, Pinterest, or Reddit I have to download them and login. When I'm done browsing I delete them from my phone. Some days I download them multiple times, other times I reach for my phone and think "ugh, it's not worth it to me to download again. I'll just wait until I really want to check and I'm more likely to see something new."