Three ways to cut phone time: switch to grayscale (cuts usage by about 30%), turn off all app notifications, and block incoming contacts so you decide when to respond. Emergency calls still get through.
So there's 3 easy ways that I make my phone less distracting. The first is I switch it to grayscale. Grayscale decreases consumption across all people by 30-ish, and that's research-backed. The second thing is turning off all notifications across all apps on your phone because you never want your app to be dictating when it's convenient for the app to disrupt you. Like, how ridiculous is that? But we let apps have that permission. Third thing, I have a mode on my phone where no one can get through, and when I do that, then I can reach out to them when it's convenient for me. Because if it's actually an emergency, call 911.
