You must eliminate the cues that would lead you to check your phone. A major cue, like simply having it in sight, makes it difficult to ignore. Other possible cues: push notifications, sounds, ringtones, beeps, buzzes, chirps, tweets, dings, clacks... you get it.
Adam Alter, author of the book Irresistible wants to make it clear that our lack of willpower is not the issue. It’s that “there are a thousand people on the other side of the screen whose job it is to break down the self-regulation you have.” Eeeep.
Nana's not the only one with a gambling addiction
Slot Machine Apps (Instagram, Facebook, Twitter...) are basically the apps that use variable rate rewards to make sure you continue to choose them over your well-being (#selfcare?!). The reward we're constantly trying to satisfy with social media is what Nir Eyal calls, 'Reward of the Tribe'. He says, "we're meant to be part of a tribe so our brains seek out rewards that make us feel accepted, important, attractive, and included". No wonder we're always preying on those likes.
From 'Hooked' by Nir Eyal