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I’ve definitely improved mine. I turned off all notifications (other than phone calls l) including texts/email except from my emergency contacts and roommate in case they need me. I don’t get on any social media until after 12pm. I meditate daily in the late evening about an hour before bed, and once that’s done I don’t get back on my phone. It’s still a work in progress but these little changes have already helped a ton
I haven’t solved this at all (and my screen time is more like 7 hours!!) but I’ve noticed I can significantly reduce screen time when I leave my phone in other rooms. While I work it’s in my bedroom. While I sleep it’s in my living room and I have a clock alarm. I get the itch to check but if you ignore it for a few seconds it goes away, as many compulsions do when you give it time (same for me and desserts, lol) Also if you have an iPhone you can set timers for apps you don’t want to be on constantly. Sometimes NGL I hit ignore but many times I respect it, and that way at least I know I’ve hit the limit.
Because in addition to the apps you listed I’m also on TikTok and dating apps! Possibly also a difference between us too is that I manage a few social accounts for my clients so sometimes I respond to DMs or do research on my phone.
Oh also depression 👍🏼 7 hours is when I’m feeling really low. I can get it down to 3-4 when I’m in a better place.
I really am trying to manage my phone use. It’s an addiction!
🙋🏼♂️ same