Like with food one aspect to realize is that you can nudge yourself one way or another by making certain decisions in front.
It is harder to eat unhealthy if you don't buy groceries that allow you to make unhealthy food. And you buy unhealthy food when you enter the grocery store hungry.
Similar frontloaded decisions affect digital consumption. This is mostly about how we design the places where we consume, how we set up our devices etc.
A good way to start is to switch off notifications for certain classes of apps and setup an automatic do-not-disturb based on your schedule (e.g. between 22:00 and 10:00). Don't put distracting apps on Desktop and home screens, those should only be opened by you if you actively decided to do so — adding multiple steps to doing so is a feature, not a bug.
If you really wanna go hardcore you could DNS block certain apps during certain times, forcing you to read a book instead.
In the end it is just about creating an environment for yourself where the things you want to do are easier choices than the things you want to avoid.
It is harder to eat unhealthy if you don't buy groceries that allow you to make unhealthy food. And you buy unhealthy food when you enter the grocery store hungry.
Similar frontloaded decisions affect digital consumption. This is mostly about how we design the places where we consume, how we set up our devices etc.
A good way to start is to switch off notifications for certain classes of apps and setup an automatic do-not-disturb based on your schedule (e.g. between 22:00 and 10:00). Don't put distracting apps on Desktop and home screens, those should only be opened by you if you actively decided to do so — adding multiple steps to doing so is a feature, not a bug.
If you really wanna go hardcore you could DNS block certain apps during certain times, forcing you to read a book instead.
In the end it is just about creating an environment for yourself where the things you want to do are easier choices than the things you want to avoid.