listen to books (the Internet Archive is great for this)
write with pen and paper (diary, emotional journalling, poetry, transcribing your senses into written words, whatever)
install AI blocking filters (uBlock Origin or host files or settings in Duckduckgo etc)
practice boredom (“dopamine detox” is bullshit, but getting accustomed to writhing a little bit when there is no stimuli and instead focusing on your breathing, how your body feels or the dust particles in your room is not)
Replace it when you can. Notepad. Wristwatch. Books. Go analog when you can and try to make due without it when you can’t. Weird how difficult it is to go (even an hour) without access to your phone.
Some suggestions:
Also:
Replace it when you can. Notepad. Wristwatch. Books. Go analog when you can and try to make due without it when you can’t. Weird how difficult it is to go (even an hour) without access to your phone.
Reading and listening to a book at the same time can help focus on said book immensely