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Sarah Miller's avatar

Two things that I have done that might be useful to someone else:

I do leave my phone on a small counter when I come in the house. It's there if I need it (i.e., I can hear it if it rings; I have all other notifications turned off, including texts) but I don't walk by it very often after I'm home for the night. Sometimes when I find I'm picking it up more than I'd like (violating my own rules about picking it up), I put a Post-It on top of it that simply says, "You don't want this." 99% of the time, when I see that note to myself, it's enough -- I immediately say to myself, "You're totally right, I don't want this," and I walk away.

The second thing I do if I've been paying too much attention to my phone is delete social media apps (I'm only on Instagram, so this isn't hard) on Friday afternoons. I tell myself I can install them again on Monday morning (sometimes I do, sometimes I don't). Then, over the weekend, if I feel an urge to check, I have to go through a whole process to get the app back -- which is enough time/energy expended for me to remember, oh yeah, I don't want to be doing this.

I've mentioned I don't have a problem being disciplined (about tech or anything else) but even I have periods where I realize I want/need to cut back, and these have helped.

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