Get started with four simple changes.
Allow notifications from people, not machines
Our phone constantly vibrates with notifications that are invented to lure us back into apps we don't really need to be in.
Take control by turning off all notifications, except notifications of when real people want your attention (apps like Messages, WhatsApp, or FB Messenger). Visit Settings > Notifications.
Create a tools-only home screen
Seeing all those colorful app icons at once when we unlock our phone drives us to tap even when we have no conscious desire to go there.
Instead, keep your home screen to the 4-6 "tool apps" you use for quick in-and-out tasks – like Maps, Camera, Calendar, Notes or Uber. Move the rest of your apps off the first page and into folders and launch them by typing.
Launch apps by typing
Swipe down to reveal spotlight search and start typing the name of the app you're looking for.
This turns opening apps into a more conscious choice. There is just enough effort to pause and ask, “do I really want to do this?”
iOS Specific: add the recommendation to turn off Siri Suggestions (Settings > General > Spotlight Search > Toggle Siri Suggestions to off)
Charge your device outside the bedroom
Get a separate alarm clock and leave your phone outside or across the room to charge. This way you can wake up without spending too much time on your phone without getting out of bed.