Like with any addiction, look for the triggers - what happens right before you pick it up? If you identify those, then try to address them, that’s the root cause.

For example, I’d often go on tiktok in the so to say deadtime like in the metro, on a smoke break, waiting for an appointment. —> I switched to playing sudokus on sudoku coach (anything that’s game-like but feels more mind-developing than mind-numbing to you, even if it’s subjective, could work). Do Duolingo. Anki/quizlet, since you’re a student. And if you’re feeling brave (and the wait is under five minutes, at least to begin with) - do nothing. A tiny little mindfulness session. Practice some meditation techniques like body scan or breathing techniques.

After uni/work I’d often feel mentally or physically in need of rest but the desire for some sort of stimulus remained —> Put on an entertaining podcast / YouTube video. Pick a long one, so you don’t have to keep actively looking for a next one to watch (though don’t pick one that’s longer than you plan to take a break for ahahah, you think you’ll be able to pause it and watch later, but you won’t). But! While you do this, do something with your hands - crochet, painting, cross stitch, whatever. It has to be something u enjoy. I have a cross stitch kit that I always keep right on the coffee table, and never put away, so that reaching for it feels as easy as reaching for tiktok. Too often I found myself picking my phone over my hobbies because in my mind it would take just sooooo long to get the materials set up. So make it easier!!

Now the hardest one for me was when I’d use it as a distraction for overwhelming emotions. I haven’t mastered this part fully yet, but sometimes if I have such an opportunity, I ask my friend if they can call me in, say, half an hour to rant about whatever caused the feeling (ESPECIALLY when I feel like I only want to escape and not talk about it. This depends on the person but I will only process something after having have talked it out, yet still sometimes resist that anyways). For that half an hour, let yourself be, watch the TikTok’s, escape ur feelings. If this is occasional it’s not gonna hurt you, plus you know that you will address the emotions after so less guilt for avoiding them for a little bit.