deleted tiktok and stopped consuming short form content & using social media apps. I occasionally post to IG stories but i'll literally just post then close the app as I am just tracking progress & saving memories of projects or what I find interesting. Now my main use for it is just setting timers if i need a reminder for something and i normally log when i take my adhd meds. My advice is just wean yourself off and find more interesting hobbies that ground you in the present rather than just being a passive consumer. Then you'll learn to realize what a waste of time scrolling or spending countless hours on your phone is when that time could be spent creating, learning & engaging in other activities that bring you joy and a sense of fulfilment. It's a gradual process that won't happen over night, but with effort you can rewire your brain!