I’m trying to stop wasting my free time scrolling

[sophiealbert92]

I realized I reach for my phone whenever I feel bored, even when I have things I genuinely want to do.
I’ll plan to study, work on myself, or learn something new, but then I end up scrolling for way longer than I intended.
I’m trying a few simple changes: keeping my phone away while working, setting limits on distracting apps, and getting comfortable with doing nothing for a few minutes.
I’ve also been experimenting with Mindova a focus blocker I’m working on, to make it a little harder to fall back into mindless browsing.
I don’t expect to change overnight. I just want to be more intentional with my time.
What’s one small habit that actually helped you become more disciplined?

Never START your day or dedicate period of focus with scrolling. Tell yourself you can have some tune out scrolling time after you’ve done so much other activity. Once you start it’s over. Accept that it takes a while to ease your mind into focused activity. Make the assumption that the first fifteen to twenty minutes might be hard, but tell yourself you must stick with it for at least that long.

I had to delete the problem app. I also bought a puzzle book to take out and about for when I genuinely have to wait places.
Also, I need to regularly rewatch or reread the podcasts/articles about why screen time is bad to remind me why I am not on my phone when EVERYONE else is.

I'm doimg similar. I've got the point where I I can't watch tv/ film at home without scrolling or playing my game on my phone. Im activity trying to put the phone down while I'm watching a film. The phone is in my handbag in the hall. I now have a rule of no playing my game at night in bed.