A good start was to log off all social media sites on my phone and promise myself I'd never log back in. That keeps all social media viewing restricted to my laptop so it's not very convenient. I no longer spend an hour or two catching up on everyone's political opinions and frustrations before falling asleep. I spend maybe 10 minutes a week looking at social media sites. I still tend to stare at my phone in bed (something that I need to work on), but it's either DEV or a kindle book. I read more books now than any other time in my adult life. I don't feel as connected to the strangers I used to follow, but I feel much closer to the people that matter most - my family.
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