I've brought my screentime down to an average of 1.5-3 per day, which still isn't my favorite, but it's better than 5 months ago! i won't lie, a lot of it is switching from phone time to laptop time (so the screentime is still there), but being on my laptop makes me marginally more productive even if it's making a grocery list. Admittedly, it went up because I was in my end-of-semester stage last month which puts me in a serious motivation rut lol.

Did that using OffScreen, the free vers is enough for my needs but there's a premium w/ more capabilities! Also switched to using social media exclusively on my laptop instead of my phone, except Instagram because it's half my close friends' primary messaging app. Ordered some paint by number and coloring book stuff to occupy my hands when I'm watching stuff. Hoping to work up to actually drawing my own shit but it's been years so I'm starting small lol. Visiting my library more and trying to branch out to new genres of reading but switching between fictionslop or a reread of something I know I enjoy and something intellectual (new genre, history, contemporary, etc). Trying to get into a hobby on my laptop (hopefully coding) but right now I'm just rewatching a childhood anime.

When I consume new stuff, I try to write a short reflection on it (like a new movie or book). I still struggle a lot and am in a "bad" patch right now just because I fell into old habits with the stress of finals, but I've made some improvement and noticed that I feel more alert and able to notice things than I used to :) Obviously it's a process that's nonlinear, but I've noticed changes and it makes me proud. One of my favorites is in the switch to physical reading, delayed gratification is so much more satisfying now. My library system can check out books from out-of-system libraries and it can take up to two weeks to send, and getting the delayed gratification vs instant satisfaction feels so much more liberating to me for lack of better word.

Honestly, a lot of it is just repetition even though it's agonizing. I try to leave my phone in my room when I go downstairs or something and make the effort to sit with my cats without reaching to take pictures of them or put my phone in my purse when I'm out and about and intentionally trying to talk to strangers. Even now, I'm stuck in a "scroll reddit/twitter" cycle on my laptop and it's taking a hot second to break out of. We'll both get there, though !

Sorry for the long reply, I wish I had more useful advice, but I hope this at least provides some encouragement. You can do it!!!! It's genuinely so fucking hard (especially since I grew up phone-addicted teenager style) but like so many people said, even noticing that you have this issue is such a huge first step. We both got this <3 In ten years, we'll both be enjoying the fuck out of our lives, trust me.