digitalminimalism | free, somewhat structured programs to help reduce tech use (mainly smartphones) (Reply)

The AIR method by Justin Hanagan - Stay Grounded. A five-step resource to help gradually cut your screen time on "bad" apps and replace it with "good" apps, with the final goal of reducing it altogether (but you can just stop at phase IV if you want to be less radical). The rationale being that say, your RSS feed reader doesn't have as much stimulation and gamification built in to keep you glued to the screen as your average Meta app.
Reclaim your brain: a free Guardian newsletter to help you spend less time on your phone by Catherine Price. Price is the author of How to Break Up With Your Phone, which I didn't love (it was a bit meandering) but I liked these e-mails. The good thing about the newsletter method is that you'll get nudged: it's five emails, sent every Monday for five consecutive weeks, with a task to do to make you think about the way you use your phone and be more mindful about it in the future. The bad is that it'll also send you solicitations for donations to The Guardian, but hey, fair enough, it's a free service.
The 30-day method from Digital Minimalism by Cal Newport, summarized here by Nat Eliason. Not technically a free resource, but this summary gets you most of the main ideas from the book + the step-by-step of evaluating which technologies to cut from your life, starting with a month-long full detox. Also the one not specifically aimed at smartphones, although most of what Newport's case studies wanted to get rid of was their excessive scrolling. I still found reading the full book pretty useful, because it's filled with direct testimonies and progress updates by Newport's followers, and their different needs and consequent solutions helped me better understand my own.