Instead of scrolling I do other low effort activities and I'm happier now
I decided that I wanted to replace scrolling with an equally low effort activity, in order to relax. I don't believe in being productive all the time. I want idle time. I want to waste time.
So now instead of scrolling I sit by the window, on my windowsill, (with the window shut obviously, as I don't live on the ground floor) sometimes with a cup of tea, sometimes with a glass of wine, and I just watch the world go by. At the beginning it was hard, 10 minutes felt like an eternity.
Now, it's my favourite thing. I wake up, and I go by the window. Awake at 5 am? Window. Bored? Window. I love it.
This morning I found myself thinking "hey, this is the moment I would be scrolling!"
Finally the "urge" to go sit by the window has completely replaced the urge to scroll.
But when I'm done with it I'm relaxed and happy, and I really don't care that I have "wasted" an hour staring at the window. It is absolutely not the same as wasting time on my phone. A totally different kind of wasting time.
Have I been productive? Not at all. Could I have cleaned the house in that hour? Absolutely yes. Do I care? No!