I wonder if there is a effective way to counter this without giving up on the phone completely. Discipline is of course the main thing but let's be honest, that's like telling an opiod addict to 'just use it less'.
I tried meditating in the train instead of fiddling with my phone. I can definitely feel the urge to read up on something despite knowing that there's not really anything that currently needs my attention on the phone anyway.
Also I replaced my digital calendar and task list with a bullet journal that I'm carrying around. I was surprisingly more successful with keeping task load under control. As a test, I bought the new Things 3 and used it with Fantastical for a month instead of my journal. I was able to add things faster but actually getting things done has become slower. Though the Calendar reminders are definitely super helpful.
Maybe a detox in a country where you don't have mobile data or wifi might be nice.
I tried meditating in the train instead of fiddling with my phone. I can definitely feel the urge to read up on something despite knowing that there's not really anything that currently needs my attention on the phone anyway.
Also I replaced my digital calendar and task list with a bullet journal that I'm carrying around. I was surprisingly more successful with keeping task load under control. As a test, I bought the new Things 3 and used it with Fantastical for a month instead of my journal. I was able to add things faster but actually getting things done has become slower. Though the Calendar reminders are definitely super helpful.
Maybe a detox in a country where you don't have mobile data or wifi might be nice.