A few years ago this question would not apply to me. I repelled from my phone. Many times, I lost track of my phone for days. I only remembered it when I needed to make a phone call.
Today, though, I use my phone for nearly the whole time I am awake! I need it to constantly play something even if I do not actually pay attention to what is playing.
I realized I was connected to my phone for too much time during the day. I started setting timers on the apps that I used the most. It worked for a little time.
But I stopped trying. I realized that using my phone helped me disconnect from the things that were bothering my mind. I have not gained anything by spending so much time on my phone. Furthermore, I have also become a procrastinator.
I accept that it may not be a healthy option, but it is the way I cope or deal with things. My mind is an overthinking machine. I could be seriously working or cooking. Meanwhile, my brain thinks of all the mistakes I made in my life. It tells me I am the reason for all my failures. It convinces me that I deserve whatever happened to me.
So if mindless scrolling is what I need to cope with right now I am going with it. Maybe I will gradually use my phone less. I will learn to accept my reality. I will be content with it. And then I will no longer need the mindless activities to keep my mind from attacking me.
Word Hues 
I believe this is why man people jump into the screens. Lose their reality a bit and focus on others. Overtime that will be more of a hindrance and burden to your own personal life. For your reality will never run away from you. It will always be there and the sooner you learn the skills to mentally and emotionally work through life things without distracting yourself, the better. 🙂 It’s always ongoing but I think it is a good start already that you have. Recognizing your screen time and the reasons for it.
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