Simple guardrails, not strict rules. Kind habits that make your phone a tool, not a trap.
Keep your phone in another room while you sleep. Use a simple alarm clock instead. Bedrooms become calmer instantly.
Pick a task. Set a 25–30 minute timer. Phone goes face down or in a drawer until the bell rings. Your brain relaxes when it knows the break is coming.
Move apps that pull you in (social media, shopping) off your first screen. Put only essentials on page one: messages, maps, calendar, notes.
Boundaries don’t limit you — they give you back the space to choose.