I didn’t quit my phone cold turkey...but I did make it boring enough that I stopped mindlessly reaching for it.

Here are three simple things that helped me significantly reduce my screen time:

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2️⃣ Matte Screen Protector
This makes my screen look almost like e-ink when in grayscale mode.
✔️ Cuts down glare
✔️ Reduces blue light
✔️ Makes my phone feel more like a tool than a toy

3️⃣ Screen Zen App
I spent way too much time looking for an app… to help me stop spending too much time on my phone (ironic, I know). But this one was a game changer.

🔹 It locks my social media & group chats
🔹 When I try to open them, a pop-up asks: “Do you really want to open this?”
🔹 Then, it makes me take a deep breath before proceeding. (You can even set it to require push-ups or other mini-challenges before entering an app.)

The whole point? 

Small barriers break big habits.

Sometimes, just a one-second obstacle is all it takes to stop the autopilot scroll.

💬 Have you tried anything like this? What’s worked for you?

1️⃣ Grayscale Mode
I set my phone to black and white. Without the colorful dopamine triggers, scrolling instantly became less appealing.
At first, it was really annoying (which is kind of the point), but I got used to it. 
Now, whenever I see a regular screen, I can literally feel the dopamine hit—it’s wild. 😵‍💫