Since everyone is rattling off their own solutions.
* I removed all apps that aren't tools/utilities to help me get things done. No entertainment (including RSS!). For example, I have Busycal, Things, and Bear installed along with a few other utilities. I also removed non-essential utilities. There is no need to pay my credit card from my phone. This also has the benefit of reducing tracking.
* Disabled JS for Safari. I would find myself surfing the web and wasting time. Even if I initially started with good intentions. Turns out, a lot of my web usage was "I wonder about this, let's search it". "That was a cool movie, let's see what other people think online". It is an absolute pain to dig 37 menus deep to enable JS again, which forces me to live without it.
* Time limits never worked for me. I'd always ask for five more minutes. Just one more hit Tim Apple, I promise. Last time. They may work for you though.
* Either disabled notifications or set them to appear in daily reviews. Now I get those daily reviews and realize it's filled with stuff that doesn't matter. Every time I pick up my phone I risk falling into a black hole. The less I'm notified to pick up it, the less time I lose. Only alerts from my partner and similar get through immediately.
* Get an alarm clock or use a smartwatch. Seriously. You know those people who wake up and reach over for cigs before they're even out of bed? Don't do that with your phone.
* I lean heavily into my smart watch. For me, trying to create friction on my phone was only mildly successful. A smart watch has a ton of organic friction that feels natural. Instead of giving your Ferarri a flat tire to slow it down, just ride a bicycle. Synthetic friction vs organic friction. I'm bad with analogies. Leaving my phone behind is something I do sometimes but not as much as I should.
* These days the only social media account I have is HN. It's not ideal but everything is a WIP.
There really should be some concerted effort by the government to study these behaviors and what can be done. We dramatically dropped cigarette use with a lot of work and I believe we can do the same with phones.
I still waste time on my laptop but it's not a quick dopamine hit. I spend more time on side-projects though now that I'm forcing myself to be in front of a real machine. Reducing all screen-time is something I still need to work on.
* I removed all apps that aren't tools/utilities to help me get things done. No entertainment (including RSS!). For example, I have Busycal, Things, and Bear installed along with a few other utilities. I also removed non-essential utilities. There is no need to pay my credit card from my phone. This also has the benefit of reducing tracking.
* Disabled JS for Safari. I would find myself surfing the web and wasting time. Even if I initially started with good intentions. Turns out, a lot of my web usage was "I wonder about this, let's search it". "That was a cool movie, let's see what other people think online". It is an absolute pain to dig 37 menus deep to enable JS again, which forces me to live without it.
* Time limits never worked for me. I'd always ask for five more minutes. Just one more hit Tim Apple, I promise. Last time. They may work for you though.
* Either disabled notifications or set them to appear in daily reviews. Now I get those daily reviews and realize it's filled with stuff that doesn't matter. Every time I pick up my phone I risk falling into a black hole. The less I'm notified to pick up it, the less time I lose. Only alerts from my partner and similar get through immediately.
* Get an alarm clock or use a smartwatch. Seriously. You know those people who wake up and reach over for cigs before they're even out of bed? Don't do that with your phone.
* I lean heavily into my smart watch. For me, trying to create friction on my phone was only mildly successful. A smart watch has a ton of organic friction that feels natural. Instead of giving your Ferarri a flat tire to slow it down, just ride a bicycle. Synthetic friction vs organic friction. I'm bad with analogies. Leaving my phone behind is something I do sometimes but not as much as I should.
* These days the only social media account I have is HN. It's not ideal but everything is a WIP.
There really should be some concerted effort by the government to study these behaviors and what can be done. We dramatically dropped cigarette use with a lot of work and I believe we can do the same with phones.
I still waste time on my laptop but it's not a quick dopamine hit. I spend more time on side-projects though now that I'm forcing myself to be in front of a real machine. Reducing all screen-time is something I still need to work on.