After I lost my backpack and phone in a bus station, I rebuilt my evenings to be low tech on purpose. During the day I save a few long articles to a read-later app, then at night the phone switches to grayscale and only that app works. Wi‑Fi shuts off at 10 on a cheap outlet timer and a sleepy podcast downloads earlier so I do not need the feed. The worst offenders get uninstalled at night with a focus mode schedule. It feels dramatic, but the small hassle is exactly what stops the thumb.
