A phone is designed to be picked up. Every notification, badge and red dot is an invitation, and most of them are not for anything you need. Making it quieter takes an afternoon and pays off every day.

Notifications

Go through the list of apps and switch off notifications for everything that is not from a person who needs you. Messages from friends stay; shopping, news and games go.

The home screen

Keep only the tools you use on purpose on the first screen: maps, camera, notes, calendar. Move everything that eats time into a folder on the second page. A little friction is enough to break a habit.

Evenings

Most phones can switch to a focus or do-not-disturb mode on a schedule. Set one for the evening and the night, and let calls from a few chosen people through.

The phone does not get less useful. It just stops asking for attention it has not earned.