On your phone much?
I used to average at least 5-6 hours a day on my phone. Over the past few months I was able to get my time to below 2 hours a day. Here’s a list of the things that helped me:
Don’t bring your phone to work
I only bring Apple Watch to work. I can still keep in touch with family in case of an emergency.
Turn off all notifications
Left only essential notifications. Looking at red dots and notification dumps is a toll on my attention span. We shouldn’t allow every app on our phone to bug us when they want.
Mute conversations
I don’t need to get pinged about every conversation that’s happening in iMessage or Telegram. Used the “Mute Conversation” feature more often.
Reset home screen, delete unused Apps
Warning: don’t get mad at me if you do this without understanding
what you’re about to do.
Went to Settings -> General -> Reset -> Reset Homescreen layout.
Once rearranged, I deleted all the apps I no longer use or haven’t
opened in over 3-4 months.
No Apps Home screen
I only have Phone Settings and Watch settings app visible on my home screen.