3.7 - Get social network apps off your phone

One of the biggest productivity leaks in modern life is the phone in your pocket, and the worst offenders on it are the social network apps. They're designed to capture your attention as often as possible. They will, unless you remove the entry point.

• Delete the apps from your phone. Not just hide them. Delete.

• Access social networks only on desktop if you need them at all, with deliberate intent and a defined purpose.

• Curate aggressively. Unfollow anyone who consistently posts content that leaves you angrier, more anxious, or more cynical than you started. Unfollow people you barely know. Your feed should leave you better, not worse.

• Turn off all notifications from social apps. No exceptions.

The amount of time and attention this returns to you is hard to overstate until you've done it.