What is the most effective way to cut down phone screen time?

Friction beats willpower. The changes that produce the largest drops: removing the most-used apps from the phone entirely and accessing them through a browser, which adds enough steps to break automatic opening; turning off all non-human notifications; moving the phone out of the bedroom overnight; and setting the screen to greyscale, which sounds trivial and measurably reduces pull. Screen time limits you can dismiss with a tap rarely work. Track your baseline for a week first, because most people underestimate their usage by a wide margin and the real number is itself motivating.