You know when you are just mindlessly scrolling or watching a show and afterwards you just feel a bit useless? In reality, an average screentime per day is 6 hrs and 35 mins, which is over a quarter of our 24 hour day spent on phones, laptops and ipads.
The obvious solution would be to just cut down on screentime altogether, but this isn't always easy if you are used to being on screens all day. Also, screens aren't necessarily bad, because as addicting as they can be, you can learn so many things online as well.
So if completely letting go of your phone is too hard for you, try optimising your screentime so you can learn something. This doesn't mean spending your life on a maths website, because that's not really fun (for most people), but instead of watching entertainment videos, you can watch creative videos, or tutorial videos for different kinds of things.
For example, if you have wanted to change your style recently, you could watch videos about that, or if you want to start making some money, you can watch side hustle videos. There are so many videos and articles out there that are educative, but still entertaining to watch, and you can actually learn something from them.
This way, you might not feel so useless after watching screens for an hour, and you might even discover or start something new. It's all about just optimising what you spend your time on and trying something new.
I hope this helped, have a nice day, bye!