A phone face down on the desk still costs you. In one set of experiments, people with their phone in the room did worse on attention and working-memory tests than people whose phone was in another room, even with it switched off. Part of your attention stays on not checking it. Evidence: decent
Silent mode doesn't fix this. Distance does.
Same theme: The phone
The phone
Grayscale the screen
Set your phone to black and white. Android and iPhone both have it under accessibility. Add it to the quick toggles.
2 minEvidence: decent
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
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