schedule specific times to look at your phone -- DON'T LOOK outside this time (just like we did with email)
come up with positive actionable tasks rather than limiting negative tasks -- instead of listen to audiobooks/podcasts less, think freely more (e.g. schedule time walking to the bus stop as "thinking time")
every time you think about checking your phone, draw a simple picture on a sticker label (this will build up a dopamine reward associated to a creative action instead of a consumptive one)
when eating, spend time thinking about chewing each bite (mindful eating)
when reading, be aware of eyes darting around (non-linear training from web activity)
run through a power-on-self-test every morning, reciting a memorized piece of information (e.g. period table of elements song by Tom Lehrer, morse code segments, greek letters, etc)--add a new piece of information to your memory-bank each day and use a 7-day rolling window to keep the review period short
instead of reviewing novel social media and other web distractions, review past creative works (writing, drawings, etc) and identify an improvement you could make to them with your newly developed faculties.
whenever there is a window with a visible exterior, look out the window and think about where the sun is in relation to you
Before walking through a door, stop and take a deep breath in and out to mindfully change situational context.
attempt to finish tasks within a specific physical location rather than migrating tasks across locations (e.g. finish ideas at desk rather than taking it as a split task on the bus, answer emails only at work, check twitter only at home, etc) -- this enhances the habitual usage to environmental cues
