I would rather not go back to a flip phone, so good on anyone that can and is happy with it. I do not miss T9 texting. What worked for me was I shifted my mind to stop thinking of my phone as a daily necessity and more as a multi-function tool. Screen Time helped to identify the apps I'm using the most. I started with deleting the time wasting apps - Reddit, twitter, tiktok, instagram - all gone. If it's really important, I'll go on a computer or use safari but otherwise I just don't care for anything happening on there anymore.
For awhile I would pick up my phone, realize there's nothing interesting on it and go do something else. I've read 6 books so far this year. I'm on pace to 5x my reading from last year. I'm watching movies or tv with complete attention, where I used to be confused as to what was going on cause I'd be on my phone.
Whatever helps you get rid of your unskillful habits, keep at it. The rest of the world is always going to be vying for your attention, it's yours to spend how you choose.
I don't mind it. It's easier to do half-blind and just sanity check your results.
But more importantly, it's been a thing I use to move some longer form interactions to email. I won't have a long form conversation via text anymore, I go to a proper keyboard.
For awhile I would pick up my phone, realize there's nothing interesting on it and go do something else. I've read 6 books so far this year. I'm on pace to 5x my reading from last year. I'm watching movies or tv with complete attention, where I used to be confused as to what was going on cause I'd be on my phone.
Whatever helps you get rid of your unskillful habits, keep at it. The rest of the world is always going to be vying for your attention, it's yours to spend how you choose.