Use your phone for entertainment with clear intentions to enjoy content without...

https://golf-wiki.win/index.php/How_to_Use_Boredom_to_Your_Advantage_Instead_of_Grabbing_Your_Phone

Use your phone for entertainment with clear intentions to enjoy content without overdoing it. Set time limits to balance screen time with other activities. Take movement breaks to reduce sitting periods. Manage notifications to avoid distractions