Hack Back Your Smartphone

Remove.

Uninstall the apps you no longer need.

Replace.

Shift where and when you use potentially distracting apps to your desktop instead of your phone. Use a watch so you don’t have to look at your phone for the time.

Rearrange.

Move any apps that may trigger mindless checking from your phone’s home screen.

Reclaim.

Change the notification settings for each app. Be very selective about which apps can send you sound and sight cues. Learn to use the Do Not Disturb settings.