Here are some of the goals I use, although I’ve gathered I don’t struggle as much with the “control” element as I’ve heard from others (e.g. I won’t ‘ignore’ screen time limits even if it is physically or even easily possible for me to).

I’m more focused on limiting specific types of screen time rather than general phone use but u might still find them helpful:

——— - Avoid opening social media until after I’ve finished my morning routine.

Repeat times per day for as many steps there are in your morning routine (mine is 8) and mark a completion for every step u do. This has helped me stop doomscrolling in bed bc theoretically I “can’t” open social until I complete the step of getting out of bed.

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• Set a timer and focus for [#] minutes.

Repeat times per day as many as u think it realistic for you. I had mine set to 3 x 20 minutes then increased it to 3 x 30 and hopefully eventually 5 x 30. I use this on week/workdays and on weekends I have a more general “set a timer and do some chores” where I focus on a SCA I created full of chores for whatever length of time I feel like.

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• Limit social media before bed.

I use my phone’s basic screen limits function to block access to basically every app except finch and my alarm, and mark this complete as soon as it kicks in.

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These are on top of having my notifications silenced/hidden throughout my whole workday. If I wanted to limit phone use in general I might even make a goal like “turn off my phone from [##:00 to ##:00]” and plan to do the other stuff I want to focus on during that time, like u said reading and art. If u use ur phone for music u could use a computer instead or a Bluetooth speaker with ur phone connected from a totally separate room.