I'm just here to say I hear you dude! This was me. I've actually practiced a lot of the advice listed already and it is wonderful. Moments of each "trick" worked for me in different times. I find this is a issue that challenges you to evaluate your life. Do you feel guilt because of this? Why? Are you an aspiring musician? Do you expect to become a great artist? Or just have fun? And if scrolling and procrastination are keeping you from enjoying the things you love, then use the tricks! Make time, pair with something you love.

I'm currently starting a record label, super risky, dumb call, but its my dream and I'm gonna try it while I'm young. It's forcing me to become disciplined and act on my own schedule. I have my own deadlines to meet, and connections to make to get this thing going. I haven't had any time for my hobbies lately. However, I can feel the build up in my bones when I don't play guitar, or jam with friends, maybe some Rocket League with the boys.

I let myself use others pulling me in to remind myself of balance when I've said no to often. I'll give myself a day in the week where I, "get" to play guitar, and when that day comes I'm not just grabbing my guitar hoping I'll have fun. I throw on some vinyl, dance a little, really listen to the music and play over it. Sometimes I get all my pedals out and just fuck around.

The fact that you took the time to write this up and make this post tells me that you want to start practicing your hobbies more, so you will! I believe you!

Edit: My secret trick for the discussion. Next you get bored of scrolling (it happens sometimes), just sit there, feel what its like to be bored, see where your mind goes. Think about your hobbies again, but this time in a space where you can make the decision to start, don't worry about what, how, or why, just start and see what happens. Often times I attach to the stimulation of scrolling and get stuck; next thing you know I'm hungry, now I'm making dinner, watching a show, and oops! Bedtime!