> entire day or two watching Netflix and staring at your phone

More like years, nowadays. Some people (most?) never recover at all, because it's cheaper and more addictive than smoking. Apple's detailed time tracking was a revelation. We discovered that my wife (who is currently out of a job due to COVID) was speding 8+ hours every day on her iPhone and iPad alone, and I myself was spending entirely too much time on my mobile devices as well. I managed to cut down to about 1.5 hours a day. She's still struggling with it. And it's hard. I have to leave my phone upstairs so I don't relapse.