It helps to find valuable, rewarding ways to spend your time that specifically require you to not have a phone in hand ... I do a lot of outdoors stuff (hiking,

It helps to find valuable, rewarding ways to spend your time that specifically require you to not have a phone in hand ... I do a lot of outdoors stuff (hiking, climbing, mountaineering) which takes me outside of cell coverage, and mostly occupies my hands & attention. Other people just do regular sports, closer to home... Cycling, tennis, basketball, soccer, whatever. Any decent sized town or city should have some kind of options. Indoors, I like craft skills that require your hands & attention... I give myself a bit of repairing climbing/hiking gear, assorted home improvement projects, etc. The point is, this is all stuff that intrinsically feels good, so it's rewarding on its own. I think the best choices also have a social option, so you can connect with people, at the same time.