I use Grayscale Mode to curb my screen addiction. You should try it too.
As the title suggests.
I use iPhone and a Windows laptop. I turn on Grayscale Mode on my digital devices to reduce screen usage.
Setup
On iPhones, go to "Settings" > "Accessibility" > "Display & Text Size" > "Color Filters" > Turn it on > Select "Grayscale"
On Windows, go to "Settings" > "Accessibility" > "Color Filters" > "Grayscale"
Quick Tip 1: You can add "Grayscale Mode" as a button in your iPhone Control Center, so you can toggle it on and off with one click.
Swipe down from the top right edge to open Control Center > Hold down towards the bottom of the screen where there are no icons > Click "Add a Control" > Scroll all the way down to "Vision Accessibility" > Select "Color Filters"
Quick Tip 2: There is a keyboard shortcut for "Color Filters" on Windows: Win + Ctrl + C. You can toggle this shortcut on in the "Color Filters" tab: "Keyboard shortcut for color filters".
It works!
To be honest, I toggle on/off "Grayscale" way more than I do "Focus" on my phone now. It is the #1 most effective way for me to reduce screen time. Granted I still watch videos and scroll from time to time on Grayscale Mode. But because there just isn't any color on screen, colors around me in my room and outside would stand out and attract my attention way more from my peripheral vision. Now even if I do toggle off color filters, colors on screen would just feel overly saturated and uncomfortable that I would want to toggle it on again right away.
Try Grayscale Mode for a day. Let me know how you feel about it.