One of my resolutions for 2024 is to spend less time on screens- I have just taken instagram off my phone as it is too easy to endlessly scroll- plus the amount of adverts on there these days drives me crazy. I am already finding that I am being much more productive during the day and more in the moment. Perhaps you could build up to having a day a week where you don’t have your phone? Try delaying switching it on in the morning and switch it off earlier in the evenings. This is a great article from The Guardian to help encourage you:
