Social media and TikTok

Am I the only one who has gotten REALLY bad about the doom scrolling lately? Like seriously. I’m not normally this attached to my phone but lately I feel like I can’t put it down. I’ve been trying not to pick it up first thing in the morning but I’m really struggling to keep myself off of my phone. Anybody have any tips or ideas to lower my screen time on social media and improve the time spent on actually productive work?