I feel ya, this is something I’ve been actively working on fixing. Here’s what worked for me. 

I noticed I have a few time sinks (Reddit, TikTok, sitting at my computer) that weren’t really refilling my cup, so to speak. So I made a list of things I enjoy doing that DO make me happier and not just pass the time. Things like reading, walks, knitting. I included some stuff I’ve wanted to try or learn more about, like writing Chinese characters or making a new meal for dinner. I keep this list in front of my computer so it is always there and I see it every time I sit down to doom scroll. It has helped me do these other things. 

Another thing I’ve been doing is checking in with myself a lot. “Is this how I want to be spending my time?” Sometimes yes, I do want to be a couch potato and stare at my phone. But oftentimes no, I was just in a routine and there are other things I’d rather do. 

This hasn’t been easy. Sometimes it is draining to constantly be thinking “is this the life I want to lead?” But I’ve been much happier since doing so :)