After months of trying to battle with too much phone use and spending time on social media, I decided (post reading again on the book about adding friction) to up the dose. So I now have enabled parental controls with a 4-digit passcode 
Only a few sites are allowed (Beeminder included of course) and the Facebook/instagram/Twitter apps are deleted. Use has been decreased by about two hours per day, we’ll see how long it lasts 
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