zlacker

I am struggling with this myself at the moment, but I find that just doing something else entirely - away from my phone or laptop - is way more effective than deleting apps. Activities like buying groceries, cooking, going for a walk etc all create a sensation when I'm done with them, that I enjoy a lot more than what I feel after an hour of scrolling.

>>_tk_+(OP)
Very true. Filling the time with non-scrolling enjoyable activities, particularly IRL is effective. It's like eating healthy - rather than stressing about what to remove from the plate, think about what you want to add to the plate and enjoy it.