ayrt - honestly it took a lot of work. I used to use them as a distraction and eventually found it was more of a crutch and not helping my overall mental health (I think I had a bit of a "screentime" addiction) so I started working on limiting myself. It's been years now and I can finally say I can wait in line or at the Drs without a distraction to stave off a panic attack!

Not that I think looking at your phone or playing games during downtime is a bad thing to do! It just turned into a bad thing for me and my overall mental health.