To maximize your chances of success, you should deploy small, concrete experiments that return concrete feedback. - Cal Newport

The key here isn’t to avoid or even to reduce the total amount of time you spend engaging in distracting behavior, but is instead to give yourself plenty of opportunities throughout your evening to resist switching to these distractions at the slightest hint of boredom.

this irresistible attraction to screens is leading people to feel as though they’re ceding more and more of their autonomy when it comes to deciding how they direct their attention. No one, of course, signed up for this loss of control. They downloaded the apps and set up accounts for good reasons, only to discover, with grim irony, that these services were beginning to undermine the very values that made them appealing in the first place:

Here’s a case where someone successfully followed their passion,” they say, “therefore ‘follow your passion’ must be good advice.” This is faulty logic. Observing a few instances of a strategy working does not make it universally effective.