Any tips for stopping mindless scrolling?

[Tiedietop]

I've deleted most of the social media apps off my phone which has helped but even when I had everything off my phone I still find myself scrolling mindlessly through the news or my photos or something and once I've started it so hard to stop! Even if I want to do something else!
I can't just leave my phone off or away from unfortunately as I need to be contactable at the moment.
Has anyone else had the same bad habit and what did you find helpful to snap out of it once you found yourself scrolling?

I'm glad I'm not alone!

I tried using an old style dumb phone for a while but I ended up having to use my smart phone when I was about as I rely on it for my bank card, sat nav etc and constantly swapping the sims was a pita.
I probably could make it work if I was more determined and put the money into getting an actual sat nav, and a decent camera and what not.
I'm have a really daft hatred for smart watches and can't stomachs the thought of spending money on one 

I have got better recently at not picking the phone up in the first place (getting myself up and doing stuff straight away on days off or crocheting instead of scrolling etc) but once I do I just get totally sucked in find it hard to stop no matter how much I want to so it's more ways to break the loop and stop myself once I'm sucked in that I need!

@Tiedietop it sounds like that idiskk lock someone suggested earlier would suit you. I’m tempted to get one myself although it feels a bit gimmicky

I hate how much time I waste on insta. Just leaves me feeling shit about my house and gardening failures mostly 🙄 I find leaving my phone out of reach and doing something like crochet helps. I do find it incredibly difficult to sit and not be doing anything with my hands. Sudoku puzzles are another good distraction from picking up the phone.

I have this as a screen saver - doesn't always stop me though!!

I deleted my socials but it just makes me feel more lonely and isolated.

Hubbies extensive screen addiction and teens drive me mental.

Uninstall Instagram and delete your account.

The only thing that works for me is audio books/podcasts. Even when I'm watching tv and even if it's a programme I'm interested in and enjoying, I still find myself reaching for my phone and scrolling for no reason.

But if I put an audiobook or podcast on I don't do that and can crack on with other stuff like housework or whatever without reaching for my phone. I don't know why, it must use a different bit of your brain or whatever but it works for me. Obvs it would be better to read an actual book I guess, but this works for me.

I've been trying to make small positive changes as part of a different thread. I have been cutting down on my mobile scrolling by having a self-imposed cut off of 9.30pm and leaving my phone downstairs so I don't go straight on it when I wake up. It's definitely helped.