Having a go-to/distraction activity when I realizing i been scrolling too long that doesn’t involve much physical or brain work like knitting 3 rows, cleaning the litter box, listening to a pre-chosen song that gets me going, thinking about how i’d decorating my future apartment. Even ones that are still on the phone but better than scrolling (with timers) like organizing my photos app or a voice memo entry of how i’m feeling.
Also, when you set your screen downtime in settings the apps you deleted off your home screen literally wont show up even in search so thats helped a lot for t*ktok