Colour is part of the pull. In a small study, people who switched their phones to grayscale used them about twenty minutes a day less. A later trial with more people found grayscale cut measured screen time at once, where setting goals moved it less and more slowly, and tracking alone did little. Evidence: decent
Small samples, mostly students, volunteers who wanted to cut down. Still one of the few phone tricks with a controlled trial behind it, and it takes two minutes to set up.
The feed is still there. It's just less interesting to look at, which turns out to be enough.
Same theme: The phone
The phone
Log out every time
The app you scroll most: log out when you're done. Opening it then costs a password instead of a tap.
no timeEvidence: worth trying
The phone
Phone in another room
When you need to think, the phone goes where you'd have to stand up to reach it.
no timeEvidence: decent
The phone
Say what you're looking for
Before you unlock the phone, say it, out loud or in your head. "Checking the train time." If you can't name it, put it down.
no timeEvidence: worth trying