Make distance
Put the phone in another room, a bag, a drawer. Add a few seconds of friction and break the reflex.
Look up. Go outside. Read a book.
The phone. Social Media. Endless doom-scrolling. You - your attention - are the inventory.They've nailed making it hard to step away. Not doing so isn't a failure of willpower; we're hardwired to chase the endorphin rush. So. Put the screen out of reach, whitelist the few people or things that truly matter, and put your phone down. Now
Not abstinence. Architecture. Structural changes.
Put the phone in another room, a bag, a drawer. Add a few seconds of friction and break the reflex.
Let the ten people who matter through. Send everything else to a place you visit on purpose, not on impulse.
Step outside. Daylight, sky, sea (if you're lucky)