Like all addictions it's about habits and you compete with multiple trillion-dollar companies to shape your habits for you. Luckily, you are closer to where decisions are actually being made.

So the measures, in no particular order, but vaguely resemblign an escalation ladder:

1. Get a shittier phone. Something worth 100 eurobucks from aliexpress working on a slow mtk soc, outdated android and all that

2. Disable all notification forever, also incoming call ringtone with a voice mail saying you will return the call tomorrow

3. Get a landline or equivalent land-line like voip phone on a table in a hallway. With a voice mail of course.

4. Start leaving the phone at home when you go for a short walk or somewhere in a shop.

5. When you do take it with you outside, put it in a banana bag under the jacket instead of your pocket and then leave it in the bag when you get back home.

6. obviously remove all of the dopamine junkie apps.

7. don't look at the mail, chats, news, whatever is there before lunch, specifically don't let it be the first thing getting your attention in the morning.

8. doing a prayer 5 times a day and going to mosque or whatever you have to counter balance the influence of shaitain sitting your pocket for the last 10 years.

9. allowing yourself to use junkie apps for a dopamine hit when you actually need it but deciding the time and trigger yourself (separate phone with instagrahm turned off most of the time, only scrolling it while you are outside in the park in a nice setting after having a juicy piece of junk food, icecream or whatever, etc).

My phone is in my pocket all the time basically, along with my keys and my wallet. I use it to respond to text messages from friends and family, read books on the Kindle app, check the weather report, and occasionally check Teams to see why my watch has been vibrating constantly with notifications for the last twenty minutes. Oh, and to talk on the phone once in a blue moon.

I get that I'm an outlier, but I'd worry more about the people that launch it across the room the minute they get home. Of course, if you're always picking it up and checking social media, that's also a problem.

when reading personal blogs, it's best to assume any statement as a reflection of their experiences and world-bubble rather than as verified facts. This is a blog, not a technical doc. while your frustration may be well founded, it's also self inflicted to a degree, you're expecting the wrong thing from the wrong place.

My phone is pretty much always in my pocket, both in the sense that I always have it, and in the sense that I rarely use it.

[dead]

It's the same group of people that say being overweight is a lack of willpower.