Open your phone. Look at every app on your home screen. For each one, answer honestly: has this app ever been part of my escalation path?
Categorize each app into three buckets. Keep: apps that serve a clear purpose and have never contributed to a relapse. Configure: apps you need but that require safety settings. Delete: apps that are net negative for your recovery.
For the apps in the Configure bucket, here are the specific settings that matter. Instagram: Settings → Suggested Content → Sensitive Content Control → set to "Less." Twitter/X: Settings → Privacy → Content You See → disable "Show Sensitive Media." Reddit: Settings → disable "Show NSFW Content." TikTok: Settings → Content Preferences → Filter Video Keywords → add terms that trigger you.
For the Delete bucket: uninstall today. Not tomorrow. If you hesitate, that hesitation is the answer. The apps you are most reluctant to delete are usually the ones doing the most damage.
Every app is either helping your recovery, neutral, or hurting it. Configure or delete the ones that hurt.
Do the audit right now. Open your home screen. Delete one app you know is a problem. Configure one app's safety settings.