Move Instagram and YouTube off your home screen to reduce reflex opening..Switch your phone display to grayscale to make apps less visually rewarding..Use app blockers like Opal or Freedom during focused work sessions..Buy a traditional alarm clock and keep phones outside bedrooms..Delete social media apps and access them only through browsers..Turn off autoplay on YouTube, Instagram Reels, and Facebook videos..Charge your phone in another room after 9 PM daily..Replace evening scrolling with Kindle reading for at least thirty minutes..Track screen time weekly and remove your three most used apps..Read more stories. .Join our WhatsApp Channel to get the latest news, exclusives and videos on WhatsApp