Every buzz is a cue, and a cue you answer becomes a habit. In a two-week trial, people whose notifications were batched into three deliveries a day felt better and more in control than people getting them as they came. Evidence: decent
The surprise in that trial: turning notifications off completely was worse, not better. People got anxious about what they were missing. Three fixed times gave the benefit without the worry. Evidence: decent
Pick times that fit the day: after breakfast, after lunch, when work ends. The trial batched notifications; extending it to feeds is my addition. Evidence: worth trying Either way, the phone stops deciding when your attention moves.
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
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