Practice response prevention — deliberately skip one check and tolerate the discomfort for 1 hour.
Low-stakes decisions (e.g., re-reading a casual text message 5 times) or situations where trust is already established.
"I spent two years as a —phone glued to my hand, heart racing at every 'ping,' and zero work-life balance. Now, I’ve built a system so I can actually watch a movie without checking my email every five minutes".
Use this method when the cost of a mistake is high, but the time cost of checking is low.