Use Your Phone When It's Good For You

• Remove all unnecessary items from the home screen to reduce your need to check for notifications.
• Use a bland background.
• Put all of your apps, except three, in one folder named “Apps” and use the search function to find them. The three apps on th...

Turn off notifications for all the apps on your phone, so you don't have to put your phone in do not disturb mode. That way, you have more control over what you see on your phone.

The point is to use your phone mindfully. Consider if a specific notification will be useful to you.

Your phone should provide as little distraction as possible. A few systems to help you stop a phone addiction:

• Don't look at your screen immediately after waking up. Use an analog alarm and keep your phone on the other side of the room.