1. Don't keep social media, work email, or slack on your phone. Just have a browser, texting and phone. Resist apps. 2. Turn off all nearly all notifications

1. Don't keep social media, work email, or slack on your phone. Just have a browser, texting and phone. Resist apps. 2. Turn off all nearly all notifications 3. Treat it like a wired phone. Keep it in one room with the ringer on. Go to it if someone calls… 4. Aggressively use Do Not Disturb to limit times when you’re disturbed by calls/texts 5. Silence calls from people not in your contacts. 6. Read paper books. They have the added feature of being distraction free. 7. Learn to live without it. Go places without your phone. Even a walk or outing is a good break. You’ll learn you don’t need it. 8. Meditate to reduce the need to alleviate boredom and discomfort. 9. Camping and outdoor activities without a phone can be a great detox. 10. Look at situational reasons you are avoiding/hiding from via your phone.