Screens are most dangerous time consumers that I ever discovered. The bad news is once you unlock phone or open mac, you eliminating the barrier to access anything. So compulsiveness become so hard to resist.

Noticed by myself once the screen unlocked I can spend hours doom-scrolling. The good news is that recovery works the same way. If screen not unlocked you can spend the whole day in productive mode.

Some practical advices:

1. Keep phone out of visual contact
2. Keep phone hard as access as possible For example on the top of the closet, if you need to put chair to reach it - perfect!
3. Visualization practice: Imagine using device for something necessary, you have intent in mind you open it do the thing you close it.
4. Make it as some sort of ritual when you hold the device ask yourself if it absolutely mandatory, if it is hold the intent do the stuff fast as possible close it put it back in the place.
5. Prepare for situations when things go wrong. It can happen, just recover as soon as you notice. We can’t blame ourselves, because it natural. Focus more on recovery as soon as possible, this is it.

Hopefully this is helps to regain control of the day, and increase life satisfaction.