My answer won&#x27;t be very satisfactory, but you just have to do it.  I was the same, I hated this reflex I had of pulling out my phone automatically on the T.  I hated the fact that I was unable to stay 10 minutes with myself without having to be entertained by some stupid articles, like I used to before smartphones.<p>One day, my tablet and my phone were both getting kind of slow after an Android update. I wiped them both back to factory settings, and when I was about to re-install all my apps, I paused for a minute and thought &quot;fuck it, let&#x27;s not&quot;.  No more twitter, no more Chrome, no more Slack, no more anything on my phone.  And seriously, I don&#x27;t miss it.  For a while I still had the reflex of pulling out my phone, realized that I didn&#x27;t have twitter installed, and put it back in my pocket.  Now, I don&#x27;t even think about it, and sometimes even forget it at home.<p>Another thing I do, I sometimes deliberately not plug it, it dies during the night and I can&#x27;t use it for a while.<p>Sorry, I don&#x27;t think there is a magic recipe here.