The cure does not come from discipline but from finding things that are more fun to do. I'd rather read a book or tinker with a program instead of wasting time

The cure does not come from discipline but from finding things that are more fun to do. I'd rather read a book or tinker with a program instead of wasting time on the internet, but somehow my phone alone still recorded at least more than three hours of use and usually sometimes more than four. Reflecting upon this, I identified two reasons for such irrational behavior. First, I was afraid of getting carried away from reading a book, while checking timeline of twitter seems non-committing. Second, this little dose of dopamine from reading a short update from the internet seems really addictive. Luckily, I find a treatment that seems working: 1. I realize that reading a book or a long article is not as addictive as before, for whatever reason. In addition, I use a timer to remind myself just in case. 2. I surround myself with many types of books, videos, articles, magazines, and some exercise routines and equipment. Whenever I have an urge to take a break, I first ask myself if I really need to get distracted. It's amazing how awareness itself can reduce the urge to check updates from the internet. If I do want to take a break, I pick the book/video/article/exercise that's most appealing at the moment. This little trick works quite well. My phone usage has been consistently below 2 hours, with nearly half of them coming from reading Kindle and Apple Books. I finished multiple books in the past few months, including tombs like Programming Rust, and Isaacson's Leonardo Da Vinci. I wish I could spend even less time on social media, but at least I can see concrete improvement now.