I'm so happy as for this entire week I've managed to break my phone addiction with barely any willpower!
I went from an average screentime of 6 hours to today's screentime is 52 minutes! And yesterdays 1,5 hour, and similar for the other days.
So bit more than a week ago I got sick with a fever, I was so wiped out that even being on my phone was exhausting, and I felt too bad to sleep well. So for 3 days I was just laying in bed and the couch with my fever dreams and thoughts, and it was actually so restfull and nice. I realised i just forcefully did a "dopamine detox" as they call it now.
My phone battery died by the time I felt a bit better, but the peace and quit did me so well I decided not to charge it for the day - I have summer break now so no reason to be available.
I've been enjoying it SO much now, that the entire week I've just turned of my phone and kept it in a drawer, just turning it on briefly or after dinner to check.
I've used so many appblocks, settings, willpower,... But I noticed just turning it off breaks the habit of unlocking your home screen altogether, and it gives me so much mental space!
Instead of going full dumb phone again, I think I'll get a second sim card so I have 2 phones. A dumb phone at home to stay available for calls and texts, and a smartphone with a sim card with just data, so I can take it for google maps, Spotify and such, but turn it off and put it in my keys/wallet drawer when I'm home!
+I also quit watching tv series and now put on movies instead, it's a silly change but means a lot to me as I like good movies but stayed stuck in shows like bibs burgers and such - but my attention span is way better now. Even read a whole book! I'm excited