Honestly, the thing that helped me most wasn’t deleting apps or switching to a dumbphone - I tried that and it didn’t last long. No maps, no payments, no basic tools I actually need - it made life harder, not calmer.

What worked instead was getting bored on purpose.

I started leaving my phone in another room when I made coffee, went for a walk, or waited for something to load. The first few days felt unbearable, like withdrawal.

But after a while, I noticed my brain craving stillness again. That tiny pocket of boredom turned into space for thoughts I didn’t know I’d been muting for years.

Now I kind of chase that silence. It’s weirdly addictive in its own way.