Being bad at pottery is still more interesting than being good at scrolling.

Making something badly returns more than consuming something well. A clumsy first attempt at anything leaves you with a skill that is one session older and a small piece of evidence that you can begin things. An hour of watching leaves you roughly where you were, which is fine sometimes and thin as a diet.

Pick something with a physical result and be openly bad at it for a month. The point is not to be virtuous about your phone. The point is that making things is more interesting, and you will notice that quickly.