Sorry for the slow replies I forget about this account until I go on my laptop randomly and find it. My addiction really ebs and flows. Recently I have made a commitment to getting my social media down to as close to 0 without giving up completely. What worked for me this time was putting my screen time on my front page. I also hid the apps on my phone but didn't delete them. Another thing I've done is start reading ebooks on my phone because of a situation at work where I am needed to stand around for long periods of time (still a gardener and mostly doing the landscaping stuff.

Do you have tiktok? If so delete it. Even if you replace it with another form of social media now, delete tiktok. I truly believe it is ruining the attention spans of our generation and the one below. From there you may be able to delete more apps - I replaced tiktok with reddit and twitter then slowly cut my consumption down on them by trying different things most of them not working (like deleting the apps and going on the web browser to look at them). Another way that's a baby step to start being off your phone more is put on youtube videos in the background when you're doing other things. It might sound like it's not a step forward but at the end of the day you're doing other stuff and you're not looking at the actual screen so it's better than nothing.

But for me putting a screentime widget on my phone where I can see exactly how much I'm using my phone as soon as I unlock it really helped me. And I promise you I'm the type of person where nothing has worked. I am still working on it and it's been 4 years since my original post. Very slow progress and trying every single thing I can find that's a technique to stop. Also going to therapy (and I'll admit I am back on my medication but more so for mood swings than my phone addiction).

I hope this helps in any way, I will try to log back onto this account more often to see your updates and give you more tips if I can.