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Have you ever tried reading e-books? I've replaced most of my "on break" or "during commute" social-media time with plain reading of long-form content.

I tried that, and it didn't work for me because it's just too easy to switch to another time-absorbing app if the phone is already in my hand.

But I did something similar: I started reading actual books.

The key was to buy used paperbacks for $1 from low-end bookstores. That way I can carry it around and not worry about it, and if it gets lost or damaged, no big deal.

When I'm done with it, I leave it on the bus or train for someone else to find.

I carry a Kindle around with me for reading for two reasons: First, cause you can’t just switch to something else stupid. And second, cause you look like you’re reading a book to the people around you.

Have you tried Audible? Works great for me for the doing laundry, washing dishes, commuting, etc., modes.

I do read e-books, because I just consider them books. I have a tablet with only WiFi so I don't screw around. It's pretty great to learn stuff that has been well-researched and well-written and without insults about my mother or minorities.

A huge part of the problem is that social media is built of bite size chunks that fit into small amounts of time much better than long form pieces.