You quit when something is hard. Take advantage of that.
To get rid of anything you want, make it so hard to turn it ON that you stop turning it ON forever.
I always have the urge to check the mobile notifications even when I have do-not-disturb mode ON. I try to always turn it OFF and ON when something takes forever to load in a browser so I can “feel” productive.
What makes it worse is the damn notification above your screen telling you the do-not-disturb mode is ON and you can click ‘Turn off' to turn it off.
What’s hard for me is to break a pattern. I slowly tried not to turn OFF the mode. When I had momentum, I wanted to see how many notifications I’ll have after a month. It’s hard to break that momentum now. That does the work.
I killed the urge to check Facebook notification by logging out from my account. I want to go a little more extreme: remove auto-password so I have to create a new password to log in again because I forget my password the next day after resetting it.
This works for anything you want. Make something so hard for you that you stop it intentionally, automatically.
It’s easy to fool yourself. The good news is: You are lazy to do something hard.
Getting rid of something is to unlock more time and avoid unnecessary time waste or distraction sucking out your energy and giving you nightmare at night because you couldn’t achieve what you wanted to in the day.
Fooling yourself does the work. Make something so hard you stop doing it forever.