One thing I've done to combat this is to aggressively tamp down on things that vie, or worse yet, call for my attention. I leave my phone permanently on do not

One thing I've done to combat this is to aggressively tamp down on things that vie, or worse yet, call for my attention. I leave my phone permanently on do not disturb mode (pagerduty and immediate family are the only exemptions). I use greyscale settings to limit my interest in phones in the evenings. And, if you send me push notifications for ANYTHING I didn't expressly request (like a status update on a pending uber), I'll manually disable notifications in the system settings for the app. The greyscale one in particular is fascinating, and I can feel the effect immediately if I disable the greyscaling in the evening. The colours are like candy for the sensory system. Instagram is downright boring in black and white :) I wonder if there is some way to configure the same black and white mode on my laptop between certain times.