Turn off all notifications except from people.
Notifications appear in RED dots because red is a trigger color that instantly draws our attention. But most notifications are come from machines, not actual people. They keep our phones vibrating to lure us back into apps we don't really need to be in.
Visit Settings > Notifications and turn off all notifications banners and red dots except those from real people; e.g. apps like WhatsApp, Messenger or Messages.
Colorful icons given our brains shiny rewards every time we unlock. Set your phone to grayscale to remove those positive reinforcements. It helps many people check their phone less.
Go to Settings > General > Accessibility > Display Accommodations. Turn on Color Filters, and set to "Grayscale." Then scroll to the bottom of Accessibility settings and turn on "Accessibility Shortcut" to quickly triple-tap to toggle grayscale on and off, so you keep color when you need it.
Keep the tools, put mindless choices at a distance.
Do you open apps mindlessly because they are the first thing you see when you unlock your phone?
Limit your first page of apps to just tools– things you use for in-and-out tasks like Maps, Camera, Calendar, Notes, or Lyft. Move the rest of your apps off the first page and into folders.
Launch other apps by typing.
Swipe down and type the app you want to open instead of leaving bad habits on the home screen. Typing takes just enough effort to pause and ask, “do I really want to do this?”
On Android you can use the Search box on your home screen.
iOS: For best results, turn off Siri Suggestions (Settings > Siri & Search > Siri Suggestions to off)
Charge your device outside the bedroom.
Get a separate alarm clock in your bedroom, and charge your phone in another room (or on the other side of the room). This way, you can wake up without getting sucked into your phone before you even get out of bed.