Field guides
Reduce Screen Time Without Deleting Everything
Grayscale, limits, and intentional sessions preserve connection without constant pull.
Enable grayscale on phone evenings—color apps lose punch.
Set per-app limits for top offenders; increase friction with long passwords typed manually.
Keep messaging; remove algorithmic feeds from home screen.
Charge phone outside bedroom; use analog alarm.
Batch entertainment—movie night instead of six-hour drift.
Measure mood, not only hours—some screen use is joyful connection.
Escaping-social-media guide for heavier breaks.