how it works

1. Make your smartphone dumb. Move anything off your phone that you can do on your computer or laptop.
2. Think about your apps in terms of “distraction” vs. “utility.” Ask yourself, “Is this distracting me (or supposed to distract me) or is this something useful?”
    Examples of distraction: email, social media, news apps, games, a web browser, video, and shopping apps
    Examples of utility: phone, text, calendar, airline apps, building/garage access, camera, weather
 3. Eliminate all screens for personal use and enjoyment.
    Examples: phones, tablets, gaming devices, streaming services, television, etc.
4. Limit digital technology to work apps during work hours on your work devices. Commit to no work outside of work hours.

Same as above except that you only fast from other non-phone screens (such as TV) for a specific number of days during the week.
      Example: television is restricted Monday through Thursday but allowed on the weekends.

Prayerfully modify one of these two options in a way that works for your situation.