Establish a phone-free evening ritual once a week

This is inspired by the book, Uptime, by Laura Mae Martin. Pick a night every week and put your phone away before dinner and for the rest of the evening. Tech-free Tuesdays has a memorable ring to it, but pick any night that works for you. Have any of your long-neglected activities ready to go so you won’t need to reach for your phone. Extra points for getting outside during your phone-free time. Take photos with your mind or an old-school camera if you must.

If weekly seems impossible, try every two weeks or even once a month. If you feel discomfort without your phone, try to notice it without rushing to address the discomfort.