The skill I am working on the hardest for 2019 is being able to put down my phone. Or more generally to stop the cycle of mindless addictive loops, checking for comments and upvotes on social media, endlessly refreshing forums, and so on. I’ve tried a few times over the past year to make headway on this and haven’t felt successful, so I’m redoubling and trying to deconstruct the concept a little, figure out some rule…
With facebook, I unfollowed all the people and groups and pages, rendering my wall totally empty. Now I can still use it as an actual SOCIAL network - messaging friends on messenger and taking part in/creating events.
With smartphone - I highly recommend turning your display into grayscale. On android, it can be found in developer settings (google how to enable it). Together with high contrast settings, everything is perfectly readable, you can still call and text, take pictures, whatever. But looking at the grey display just doesn't give the satisfaction nice colors do. Try it. Also wristwatch helps, since you don't need to look at the phone to check time.