Mindfulness, and studying the little details of your immediate surroundings. Meditation on-the-spot.

When I realized how dependent I became on the phone for my well-being I decided to go through a painful-ish withdrawal to get back my own sense of self. Definitely wasn't comfortable, which prompted me to continue the practice!

How long did that take you? Was was your low point?

First couple months I was the most impatient and impulsive. However, my whole life is an effort in staving off boredom and red traffic lights, so I try and practice mindful meditation every day to stay patient and "still" in my mind when there's no reason to be thinking furiously.

Low point was feeling impatient to check for updates when a loved one was dying and I was visiting at the hospital. Where in the world was my head? I was there to spend quality time with someone while they were still in the here-and-now! And I was anxious to check notifications from some random social website that'd be there tomorrow? WTF.

That's when I knew I had an Internet addiction, and that the phone enabled it.

I think it can help to have a hard intellectual problem you're working on. Your future startup idea or some talk you'll give or whatever. Then you can think about it when you have a gap.

you can set it to black and white (iphone under accessibility). i've heard this makes it less attractive to stare at. you can disable apps under restrictions on iphone - like safari. i've tried all of this and i inevitably just roll these changes back after a while.

Carry a book, or a fidget spinner.