I see many articles like this. They all recommend similar steps. Don’t put your phone in your pocket, keep it in your desk where you have to make some effort to get it. Go a couple of days without connectivity.
These tips are not helpful. Keeping my phone out of reach would create more problems than it’s worth, because it’s a legitimate inconvenience when my phone is out of reach. The problem is that I fiddle with the phone at times when I should be doing something else. THAT’S what I’m looking to control.
Going a few days without connectivity is like going without electricity. It’s doable. People call that “camping.” And it’s good for you. But it’s kind of a big deal. Not to be entered into casually.
One tip that is helpful: Turn off nearly all your notifications. You do NOT want to be notified when you get new email, a mention or comment on Twitter, Facebook, Instagram, etc. You just don’t.