Phone-Free Window Planner

You've decided to spend less time on your phone roughly forty times and caved every single time. This designs a realistic phone-free window around your schedule and the moments you reach for it most, explains why the timing reduces the urge rather than just fighting it, and names the one environmental change that makes it far easier. For the habit that never sticks on willpower alone.

I want to build a daily phone-free window but I keep caving. My schedule: {DAILY_SCHEDULE}. The times I reach for my phone most: {PEAK_PHONE_TIMES}. Design a realistic phone-free window for me, explain why this timing works for reducing urges rather than just fighting them, and give me the one physical or environmental change that makes it significantly easier.