Today is a great day to delete a social media app from your phone.

Just one.

You can always re-install it. But maybe today delete it. Live without it for half a day. Catch yourself reaching for it, and when you do, be gentle with yourself.

Start thinking of the times you get on the apps. While watching TV? Warming up food? In the break room?

Think of things you can do in those times and spaces instead:

• Maybe do some yoga while streaming your favorite shows.
• Do some stretches while making coffee.
• Have a book of crossword puzzles on hand.
• Practice the piano.

We can’t just delete the apps and magically be delivered from their pull. We’ve gotta be deliberate in how we extract ourselves.

Look at how JustSomeMustard has replaced Instagram with learning another language. Spending just five or 10 or 30 minutes per day on positive learning can make a huge impact over weeks and months.

We can’t be our best selves if we’re drinking chaos and drama from the firehose of social media whenever we’re bored.

When do we write lyrics? Reach out to that old friend? When do we just let ourselves be bored for a minute or 10 on the bus ride to work and day dream like we did when we were kids?

If all our downtime is consumed with arching our necks into uncomfortable positions for too many hours per day, then what becomes of our art practice or the number of books we read per year?

We can watch 100 videos about marketing our work, but first, we have to set down our phones and then do that work. Talk to other people doing similar work, see the results, and adjust accordingly.

We can’t do that if we’re watching 3.6 hours of videos per day, all at just 15 seconds per clip.

Zuckerberg and Musk would love for you to spend a few more hours with them today, but I think it’d be better if you deleted one of the social media apps from your phone today.

Once you do that, you can start doing the things you know you should be doing.