Lock In Your Gains

The reset only holds if you build it into your day. Three defenses do the heavy lifting:

1. Grayscale mode — Set your screen to black and white. Color is a major engagement trigger, so draining it makes apps far less appealing.
2. App limits — Cap your top time-sink apps. The nudge of "limit reached" is often enough to break the reflex.
3. Morning delay — Leave the phone untouched for your first waking stretch, so the day does not open in reaction mode.