The Home Screen Diet

Your home screen should hold only the apps you want to use on purpose. Move social media, news, and entertainment off the first screen, and replace them with tools that support your goals: your task manager, calendar, note-taking app, and a fitness or meditation app.

Adding one small friction step — like making Instagram require a search instead of a single tap — sharply cuts mindless use. Even two seconds of extra effort can break the automatic habit loop. You are not banning these apps, just turning them into intentional choices instead of reflexes.