Use technology deliberately enough that convenience does not become command.

The default settings of everything are designed for someone else’s purposes. Left alone, convenience becomes a set of instructions you follow without noticing: what you look at, when, for how long, and what gets your first hour of the day.

Choose deliberately in a few places. What is on your home screen, what may interrupt you, when the phone is out of reach. A handful of decided defaults is enough to keep you the one operating the tools rather than the other way round.