Every time you fill a spare minute with scrolling, you evict an idea that was about to move in.

Ideas tend to arrive in the gaps: the queue, the walk, the few minutes before sleep when nothing is competing for your attention. This is not about willpower or screen time being bad. It is simply that a mind receiving input constantly has no room left to produce any, and the gaps are where the producing happens.

Leave a few intervals unfilled on purpose rather than all of them. The walk without headphones, the wait without the phone in your hand. You are not depriving yourself of anything; you are giving the back of your mind somewhere to work.