On your desktop, you can install tools Rescue Time
Plan out time or circumstances under which you thoughtfully allow yourself to use entertainment apps (e.g. while brushing teeth, or while riding a car)
2) Interruptions from notifications
We recommend disabling all entertainment, social media, and messaging notifications on your phone except for SMS. Then, we recommend telling only select people that SMS is the only way you get notified.
3) Focus on negative news
As of 2020, most news websites seem to be monetized by advertisements and are often incentivized to shock you and make you go to their web pages. This means they often focus on negative news even though there are many boring positive developments happening around the world.
We recommend limiting the consumption of regular news as much as possible.