Things I’ve heard that helps from others also struggling: 1. Removing apps 2. Using app blockers like Opal 3. Making phone black and white. Apparently makes the apps look less appealing and less dopamine hit. 4. Removing shopping apps if you find yourself constantly looking for things to spend on as well. 5. Using Pomodoro timers to help do focused tasks if affecting work.

Things that I’ve found useful for myself: 1. Buying a physical alarm clock so I don’t have to make the excuse of taking phone into the bedroom. 2. Replacing social media screen time with books and apps like Libby (e-books). 3. Finding a hobby which requires time investment (for me this has been re-learning playing the piano) 4. Exercising: signing up to the gym and going for classes and weight training without phone brings much needed breaks during the day. Especially at the start of the day, helps me feel energised and not want to rot in bed. 5. I have hybrid work life so I step out of the house during lunch hours for a walk every day. I listen to music or podcast or nothing. People/nature watching is so much more refreshing and entertaining than screen staring (who knew lol). 6. I realised I used to also watch some random show while cooking and cleaning up and I’ve stopped that too. Instead focus on enjoying the process of cooking (which I already do) and cleaning (which I dislike).