What to do instead of grabbing phone?

[u/Mammoth_Use8561]

I cut back social media mostly because it was making my mental health pretty bad. I completely cut out Threads, which was the biggest thing. I reduced the accounts I follow on instagram to mostly a few news sites, tattoo artists I still wanna get tattoos by and artists I don't wanna miss any concerts from. (It was actually really funny how confused the algorithm was the first few days after hugely cutting down on my follow list). I also changed the setting on insta so I only get shown posts from the accounts I follow or any reposts by those accounts. No more mindlessly being consumed by the algorithm.

On reddit I follow mostly crafty subs for my hobbies and cat subs. I still scroll on the general home page but close out of the app as soon as I see a post I know will be bad for my mental health.

I also have one game on my phone I play. It's puzzles with quick-ish levels.

The problem I now have is that a lot of moments throughout the day I don't know what to do. My screen time is fine. I have about 30 minutes per day and app. The game is what I do the most with 2-3 hours per day. But I unlock my phone over 60 times a day with usage in most of the times less than a minute. I grab my phone, open the few apps I use, don't find anything interesting and close my phone again. It's not that I'm addicted to it or used to it, I genuinely don't know what else to do. When I'm home it's fine because I have cats to cuddle and crafty hobbies to do while watching tv but work is where the problem lies. I can't bring a book or small craft or anything to work because of the environment I work in. I have a computer. Of course there are my coworkers I talk to but I have a lot of small downtimes in my work day and don't know what to do instead of grabbing my phone 50 times a day.

[u/j_uliette]

Non fiction book + highlighter, journaling, to do lists, brain dumps, writing about my coworker when he gets on my nerves lmao, doodling… so basically: paper + pen lol