I'd already implemented most of your recommendations before reading it, and this year I feel like I've finally balanced tech consumption so that it's at a healthy level. It's allowed me to read over 20 books, pursue my hobbies in more depth and spend more time with my kid.

Things that worked for me:

- no tech in the bedroom, I leave my phone in the living room every night. - start a morning routine without tech every day, I meditate, do stretches and a light work out. - i try to read as much as possible in hard copy from the library. 3 week loans push me to finish things. I look forward to getting a notification that one of my reserves has arrived. If the library doesn't have a book it will inter library loan or purchase it for me most of the time. - all phone alerts turned off except for text msg/calls - only use FB messenger light if I'm going to use FB at all - plenty of time to do nothing. I don't think the human machine is meant to be on all the time