A effective strategy for changing one's relationship with a phone is to practice intentionality by asking why one is reaching for it.

“I do have a couple exercises I always recommend to people and one of them is is this mindfulness based exercise I call what for why now and what else”

Relying on willpower is insufficient to combat phone addiction, so creating structural, tangible constraints like keeping the phone in another room or using incentive-based apps is necessary.

“if you're relying on your willpower to solve this problem, you're just going to relapse and you're going to relapse and you're going to get frustrated and you're just going to dig this hole.”

Meaningful digital wellbeing requires individuals to conduct honest inventories of their phone usage and sit with the discomfort of being disconnected rather than reflexively reaching for their device

“learning to just sit with that discomfort is really the way forward. Like it's okay to be uncomfortable. It's not going to kill you.”

Using a phone should be limited to prevent it from becoming a constant distraction.

“I think the bigger problem that Clayton's facing here isn't other people necessarily disturbing him, although that's probably part of it. It's the fact that I I disturb myself.”

Keeping a phone's ringer turned off is an effective way to remove potential distractions.

“I just don't have any benefits from having it on. If it's on, then it becomes a distraction. What if it rings right now? I never have to think about that.”