One thing that helps for me is to reduce the supply of information. I disabled as many feeds and suggestions as possible, if necessary with ad blockers. My Facebook and LinkedIn feeds are literally empty. I've been aggressively cutting notifications and incoming emails from all sources. I also interact far less on social media, so I rarely get pulled back in. I have fewer and fewer ways to kill time online.
On the phone itself, all notifications are off except for instant messages. I don't have any social media apps, only utilities. There's nothing to do on my phone anymore.
I found that MacOS' screen time notification is a great incentive to step away from the computer. My average screen time is a few hours less than it was a few weeks ago.
You should also pay attention to what triggers a look at your phone and work on that. Learning to fight the muscle reflex os important too.
On the phone itself, all notifications are off except for instant messages. I don't have any social media apps, only utilities. There's nothing to do on my phone anymore.
I found that MacOS' screen time notification is a great incentive to step away from the computer. My average screen time is a few hours less than it was a few weeks ago.
You should also pay attention to what triggers a look at your phone and work on that. Learning to fight the muscle reflex os important too.