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I’ve been trying to cut down on my screen time, but I keep picking up my phone without even thinking about it. It feels like my attention span is shot, and I miss just being able to sit and read a book for an hour. Has anyone else found a way to break that automatic reflex to scroll?

Yeah I felt autopilot too. I turned off nonessential notifications and kept the phone in another room during evenings. It helped me think twice before grabbing it.

I tried reading a real book in a comfy chair for 20 minutes and kept a notebook nearby. The first few minutes felt twitchy, but after a chapter my mind slowed.

Grayscale mode at night felt odd but I stuck with it for a week. It didn't fix everything, but scrolling felt less rewarding.

Sometimes I wonder if the real problem isn’t the phone at all?

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