Drop the phone, and I mean it. Switch to a dumb phone, switch off from social media, use only phone calls and text messaging as much as you can. If you must ca

Drop the phone, and I mean it. Switch to a dumb phone, switch off from social media, use only phone calls and text messaging as much as you can. If you must carry a smartphone, keep it in airplane mode and offline when out and about or when working. If it can switch off at a predetermined time every day, make it switch itself off for the night to avoid staying up late. It's challenging, but it's possible. Don't be put out by failures to stick to the plan, just move on and do it.