Use your mobile device for entertainment with clear intentions to stay...

https://avasinsightfulinsights.swiftnestly.com/posts/what-s-the-difference-between-passive-scrolling-and-reading-an-article

Use your mobile device for entertainment with clear intentions to stay balanced. Set time limits and take movement breaks to avoid long periods of sitting. Manage notifications to reduce distractions. Develop evening habits that support restful sleep