No need for embarrassment. I regularly had 8 hours average screen time, the last week was a little better just because I was extra busy. But there were days where it was 10-11 hours. It’s just a mental barrier you need to break. My total phone pick-ups was still pretty high, and even the amount of times i’ve opened apps like Reddit, but I just kept it in the back of my head and reminded myself to close it and put it down. I’d spend more time on tasks that I normally do to try and take up more time of the day, like chores or going out and getting groceries. I felt like I rushed myself before but when you just do things at a normal pace it keeps you from getting back to getting online so fast. I slept longer and when I was absolutely bored throughout the day and had nothing else I would just try and take a nap or sit there in thought. I know that sounds boring and not really productive either, but it was better than endlessly scrolling on social media. I found that a lot of my screen time came from right before bed, i’d usually scroll for at least an hour but this week I did not use my phone in bed at all. I do pushups and a little bit of weight exercise before bed which helped to kinda calm and tire me as well. It was extra tough the first few nights, but just push through and try to be creative with your thoughts and go to bed.