How to break free from phone addiction?

I deleted social media like Facebook and Instagram and I turned off notifications for some apps as well. I only go on fb or Instagram maybe twice a week now for short time periods to check in. I’m finding I keep opening my phone still and going to random apps. I think it’s just from the habit of checking social media all day.

I've made a routine for myself and do things that make me feel better. Like working out, going on walks, cleaning, and reading. The best feeling is being productive, but still give yourself time to relax

Periodic two-week social media detoxes can help. Just turn all the notifications off, don't open the apps, don't look at them on the computer. The first week is hard, the second is easier. After that, usage tends to stay down for a little bit. You're probably on the phone looking for mental stimulation and trying to keep your hands busy. Look for hobbies that fill those needs. Crochet, embroidery, puzzles, pottery, painting from life. If they're not mentally stimulating enough, add music or a podcast. Hope any of this helps

One thing that helped me is to turn off all notifications on my phone. Only the important apps, which are few for me just texts, med app, Duolingo and DMS from Alike. Turn off all notifications/push messages as well as the numbers it shows on your home screen. It helped me with the constant urge to check social media and check this number. Also timing how long you’re on social media and stopping when time is up. Good luck!

Delete social media and don't care what others think... I bet most of your usage is there... 🤔🤷‍♀️ Pick up a hobby or activity... walking, painting, hiking, anything that you do with your body and mind is best.