How i am trying to pull back from wasting my time on doomscrolling

No timers–no self help books , no articles on phone addiction could help me from the time wasted on scrolling and the overwhelming feeling which drove me was FOMO and the fear of losing one's credibility and acceptance in the society. I had only two social app on my phone– twitter and whattsapp group. And even these two proved to be addictive and counterproductive– first thing i did was to turn off notifications– it did not work– there was something uncanny about your hand reaching to the phone unknowingly– then i started archiving the addictive groups and the first thing i was reaching for was the archived ones- slowly it took time– now i do not - i scan the archive group only on Sundays–and mostly clear chat them. Keep the phone in another room when you are working– did not work– and the best part about it was once you started scrolling– you lost track of time– and before you realise that you have transported yourself to another world– from where it was difficult to pull yourself back and took time to delve back into your work again. At the end of doom scroll– you felt emotionally drained out– and especially if you have left a comment or tweeted- your tendency is to again reach out - to find out a countercomment or the amount of times your tweet has been viewed-this acts like a narcotic, and sometimes i do have - solid withdrawal symptoms–i do not know which part of the brain gets addictive– but social media was addictive. Even these two apps were enough for me to waste my time. Social media was bad– i would not have spoken the same words , or would have been so uncouth if i was talking to the person physically - you know how to hide your emotions when you meet someone personally .on social media - you sometimes become passive aggressive or you are totally aggressive with a person or a group– as you are not in physical touch. Reading a book, while seeing a patient, on the dinner table, in the bathroom– during morning walks– I could not help myself– and you cannot blame the app– I missed the beauty of each activity– because the apps came knocking and interrupted me - every time I was deep diving into my work. Leaving a group especially where you are in touch with your childhood and college friends and also a group which lets you keep in touch with your profession is painful– you lose touch socially and intellectually– so would prune my groups to minimum two. We are hesitant to exit a group –but i realised– nobody will miss you for months , after sometime people will forget that you existed so leave when you want-don't feel you are indispensable - you also won't miss the group online as you go ahead in life and remain engaged in more engaging activities .I picked up three platforms where i could express myself –Medium, Google Blogs, One day Journal apps. Am trying - and they are good platform for catharsis for your feelings. Twitter scrolling still remains a problem– restricted myself to following people– which according to me has common interest. But still one tweet merges into another and once you get sucked into the wormhole–it takes a effort to prise yourself back The worst part is if you have opened your social apps within one hour of waking up in the morning - you have destroyed your peace of mind, your productivity and suddenly the day begins in a very chaotic mode. I tried Pomodoro technique, tied a rubber band to my wrist–all to no avail– it was like alcoholism– starts with a drink or two initially and at the end of the day before you realise the day starts with a drink. Like we do when we wake up - the first thing in the morning– we reach for our smartphones–it is addictive. As with my other vices– which nothing helped to quit but self determination–it would only be my self determination to quit once I decide that enough is enough. And it will be soon.