This is a good list of things to try. But data from the first week isn't very telling. I'd be more interested in how its going a month from now. I do a number

This is a good list of things to try. But data from the first week isn't very telling. I'd be more interested in how its going a month from now. I do a number of things the OP does to try to curb "wasted" time. I would add the following: I have no social media on my phone and the only game is: https://www.chiark.greenend.org.uk/~sgtatham/puzzles/ https://www.chiark.greenend.org.uk/~sgtatham/puzzles/ Really hard to get addicted to but enjoyable enough if I actually want to spend a few minutes playing a game. I use this on my desktop: https://addons.mozilla.org/en-US/firefox/addon/intention/ https://addons.mozilla.org/en-US/firefox/addon/intention/ Anytime I notice a website that I habitually load (mindless) I add it to the list. Then I get a pop up asking me how much time I want to spend and showing how much I've already spent. Surprisingly effective. I would also challenge the assumption that screen time is automatically "wasted". A lot of the time I spent on the phone yesterday was reading wikipedia or a book. This time was enriching. I also spent a lot of time refreshing politico. That was not enriching. Oh well. I'm trying to recognize when I'm feeling the need to waste time and choose a healthier activity. Stepping away from the computer to stretch, take the dogs out, etc. Usually if I'm procrastinating there is a physical or emotional need that I should be addressing. Mindlessly reading HN (or whatever) is just a distraction from what my body is trying to tell me.