Best way to start shifting mindset that I've found, is aggressively removing things that I miss & hurt a little. Switch to a flip phone for two weeks. Uninstall Chrome frequently. No email at all.

I always cave & go back; maybe I'm on the road and I need to look up information so I turn Chrome back on. Maybe texting with the flip phone is just getting too painful. But I feel like it makes me more aware of what I'm doing.