Your attention is your luxury.
If your thumb keeps reaching for doomscrolling, use a Cue-Swap: keep the cue, change the move, keep the reward.
Cue: waiting, tired, restless. Move: place your phone face-down, arm’s length away. Reward: give yourself something tactile—paper book, journal, crossword, sketchpad.
Set a 10-minute timer. Read or write one paragraph. When it ends, decide on purpose: stay offline, or return online with intention.