Nobody looks back on their life and remembers a great evening of scrolling. Plan accordingly.

Time spent and time remembered are two different totals. Scrolling is comfortable in the moment and leaves no trace at all, so hours of it vanish from your account of your own life as if they never happened. The trouble is that this kind of rest does not count as anything afterward, and a whole evening goes easily.

Take one evening this week and put something in it that will still exist tomorrow, even small. A walk with somebody, a meal you cooked, forty minutes on the guitar. Leave the phone in another room while you do it. Then notice which evening of the week you can actually recall.