Well, me too. Hard to write software with pen and paper. But it resolves to "use tech for work and only work". I go online to get my job done but it's all work, no pleasure.

I've ridden my phone of any app which can eat my attention. It goes without saying that social media apps got trashed but also news apps, even the default google news app. My phone is more like an old-school Nokia than a modern magic rectangle and if they made a decent e-ink phone, I'd seriously consider it.

I will watch _some_ tv or film, but only in the living room, on the dedicated television, never on a laptop or tablet.

Lastly, zero video games at all. Edit, well, almost zero. Factorio is a hard habit to break but I have been clean now for several months.)

This is similar to something I wrote about recently: https://nicolasbouliane.com/blog/silence

My goals were different, but my approach was very similar. However I did not replace screens with analogue equivalents.