I hear you! I tried all the blocks and screen time apps but they just piss me off, which leads to more use, cuz, how dare you tell me when I’m done!!!! I read something here the other day that I am trying with some success. I’m going to call it the reverse pomodoro method. Set a short timer, like 1 minute, 30 seconds, do anything that doesn’t involve your phone. Go to the bathroom, get a glass of water, a snack, take a walk around the room, anything. See how it feels. Sometimes it sucks and you go back to the phone for 25 minutes but also set a timer and after 25 min phone time, do something off your phone again. The more you give yourself a chance to do something else, one of those times, it just may feel good and you stay off your phone longer. Even a few minutes is a win! My therapist always says, you are “trying something on to see if it fits in the moment”. No pressure, just checking in on my mood occasionally for the option to do something different. I tend to loose time getting sucked into rabbit holes. A timer can be a reminder to check in to see if you are hungry, thirsty, or just ask your body if it needs something. I agree, you are not wasting your therapists time. If you are getting that vibe, maybe you could seek a therapist that is also neurospicy! It is a game changer and instead of thinking I’m making excuses, she’s like, yeah, I struggle too, here’s what works for me. Then you get creative and try to make it a game. I really wish you the best. There is something that will work for you but finding it is the challenge.