For me, there was a hierarchy of habits I had to kick.

1. Being pulled IN to apps and my phone through notifications

Solutions for me:

- Disabling notifications mostly (minus important ones like Uber arriving)

- Customizing Personal focus mode so only family can reach me and keeping phone in this mode by default

2. Being bored in line or while waiting somewhere, so I open Mail or Safari app to click common news / community websites.

Solution for me:

- Clearing history / browser cache from time to time so I have to manually type in these websites. A bit more friction.

- Deleting YouTube or other unlimited content websites but keeping high quality leisure apps (Kindle or Podcasts)

For me, grayscale didn't work