I used to be on my phone for six hours a day and after realizing that it was virtually all wasted time I started trying to cut back. It was hard to break the ad

I used to be on my phone for six hours a day and after realizing that it was virtually all wasted time I started trying to cut back. It was hard to break the addition but after years of experimentation I succeeded. My strategy these days is very simple. * All notifications are on silent all the time except for a tiny class of things - e.g. actual phone calls, and delivery apps. * When I'm at home the phone sits on my toilet. When I'm at the office it sits in my bag. At night it's turned off and charging. That's really it. <2 hours of phone time per day with no downsides. I bring it out of the toilet temporarily if I'm eating a meal alone, sometimes. Physical separation from the device has been the key for me, whenever possible, it's simply not on my person, so my attention rarely goes to it. I like the symbolism of this shitty device only having access to my attention when I'm taking a dump.