What exactly do you usually do on your (phone, computer, etc.)? Could you delete accounts for stuff you deem detrimental, and set up a schedule where you do x hours of school work and make plans of doing non-screen activities--any kind of hobby you had or have or want to get into, or stuff you need to catch up on (cleaning, if you have any physical school supplies you can take advantage of those, exercising, etc.)--at other specific times of the day? Maybe look into some community activities or groups? (Our local library is always having stuff like movie days, board game clubs, intro to chess groups, and sometimes they even have a local musician come down and perform every now and then for example. It's great because it's free haha.) You can shut down your phone/computer/whatever for those hours and practice being mindful and focused on the current task, which I think when we are absorbed in a cycle of too much technology or any addiction or obsession we lose the ability to do that, and by regaining that ability to be present in the moment we lose the need to constantly be side tracked by [whatever you do with tech].

Maybe start by getting a physical notebook and a nice pen and writing in it for a set amount of time a day or find a nice route to walk nearby. The weather's getting nice here, and it's been great to just put some shoes on and head out for a bit and explore, see the squirrels coming out again, listen to the birds and such.


If anxiety, poor sleep, poor diet, lack of activity, etc. are only compounding the problem, you can use the extra time away from screens to work on those things too.