We often open apps out of muscle memory. Our thumbs tap on that app without us even realizing it happened.
To retrain ourselves, I created the App Bouncer.
The App Bouncer asks you for the reason you open your a problematic app of your choice. If it is a good reason (e.g. replying to a message) it lets you in; but if you opened it because you were bored, anxious, or had FOMO… it kicks you back to the Home Screen. It is one of the best ways to rewire your habits to use your phone in a healthy way.