Phone in Another Room

The simplest change to your surroundings, and one with real evidence behind it. In a 2017 University of Texas at Austin experiment with nearly 800 smartphone users, people whose phones were in another room significantly outperformed those whose phones sat face down on the desk, and it made no difference whether the phone was switched on or off. The researchers' explanation is that keeping yourself from thinking about the phone uses up some of your limited mental resources, even when you never pick it up. So leave it charging in the hall or kitchen for each block and bring it back only on a break. If you need it for two-factor logins or an emergency call, turn the ringer up and keep it out of sight and out of reach.