I did three things that really helped: 1. Delete all social media apps and remove bookmarks of frequently visited sites so I’d have to type them in instead of

I did three things that really helped: 1. Delete all social media apps and remove bookmarks of frequently visited sites so I’d have to type them in instead of just clicking. 2. Bought an Apple Watch. This allows me to know when I have a call or text without needing to have my phone next to me all the time. The watch is more limited than a phone and you can’t browse the web on it. 3. I use an app called “OffScreen” which helps set targets for maximum hours or pickups per day and then it nags you if you exceed them.