You should spend as much time as possible on your phone / the internet. When you die you won't have access to it.
There are plenty of people who consider the alternative activities you listed just as meaningless.
But if you ACTUALLY want to do those things and you don't because of internet addiction. Then you need to break it.
Positive and / or negative reinforcement.
By some snack or drug or something you really like and set a goal of no scrolling for whatever is a reasonable time limit. If you achieve it have the treat. Gradually up the time limit and increase the reward.
Negative reinforcement would be harder. It has to be something you actually don't like and drive no sense of purpose from. A lot of people will do something like pushups, but then they just see it as the cost.
Possibly since your fear is wasting time, when you catch yourself doing it. Then purposefully waste time without scrolling. Like time out.
Your positive reinforcement can't be related to the addiction though.
There are plenty of people who consider the alternative activities you listed just as meaningless.
But if you ACTUALLY want to do those things and you don't because of internet addiction. Then you need to break it.
Positive and / or negative reinforcement.
By some snack or drug or something you really like and set a goal of no scrolling for whatever is a reasonable time limit. If you achieve it have the treat. Gradually up the time limit and increase the reward.
Negative reinforcement would be harder. It has to be something you actually don't like and drive no sense of purpose from. A lot of people will do something like pushups, but then they just see it as the cost.
Possibly since your fear is wasting time, when you catch yourself doing it. Then purposefully waste time without scrolling. Like time out.
Your positive reinforcement can't be related to the addiction though.