Use Mobile Websites, Not Apps.
Here's a secret, mobile apps are designed to make you enjoy using them as much as possible. It's good business sense and they want your attention. Yet mobile websites are far more clunky because developers have far less freedom to create a great experience for you.
If you want to spend less time on your phone then choose the poorer user experience. Anyone who has used Instagram's mobile website will know it's far harder to become addicted and as an extra win, you don't receive any notifications!
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