1. Allow notifications from people, not machines.
Most notifications are from machines, not actual people. They keep our phones vibrating to lure us back into apps we don't really need to be in.
Visit Settings > Notifications and turn off all notifications except those from real people– apps like WhatsApp, FB Messenger or Messages.
2. Put mindless choices at a distance.
When we unlock our phones and see a field of colorful icons begging to be tapped, it taxes our mind.
Instead limit your first screen to just the "tools" you use for in-and-out tasks– like Maps, Camera, Calendar, Notes, or Lyft. Move the rest of your apps off the first page and into folders.
3. Launch other apps by typing.
Swipe down and type the app you want to open instead of leaving bad habits on the home screen. Typing takes just enough effort to pause and ask, “do I really want to do this?”
On Android you can use the Search box on your home screen.
iOS: For best results, turn off Siri Suggestions (Settings > General > Spotlight Search > Siri Suggestions to off)
4. Charge your device outside the bedroom.
Get a separate alarm clock in your bedroom, and charge your phone in another room (or on the other side of the room). This way, you can wake up without getting sucked into your phone before you even get out of bed.