DO - Turn off app notifications
Every time a notification goes off, it serves as a trigger for us to immediately pick up our phones.
Turning off notifications will ensure that we don’t constantly feel pressured to check what’s going on.
If you must, just leave notifications on for chat functions so you don’t miss important messages.
DO - Go grayscale
Setting your phone to grayscale can help you reduce the number of times you check it.
This piece of advice comes from Tristan Harris, a former design ethicist at Google who co-founded The Center for Humane Technology.
The reason behind this is that certain colours used by the apps, such as red and bright blue, subconsciously excite us and entice us to check our phones.
By going grayscale, you lose such triggers.
DO - Leave your phone behind
Spend some time physically apart from your phone.
Start small by first leaving your phone in your bag when you work out at the gym, and work towards leaving your phone at home when you have a jog around the neighbourhood.
After a while, you may get more comfortable with the idea of spending more time apart.