Another thing that is inexplicably helpful is to fight your autopilot. Many people don't realize they have one. Try swapping left and right pockets for your phone/keys/etc. and see how often you turn to the wrong direction without thinking. Being aware of the mindless drift towards the device and forcing yourself to be aware each time you do it is IMO helpful.
Replacing the tech with something to do is good. I've tried a paper back or a "low tech" hand held video game/mp3 with limited/no connectivity. One thing I realized is that I occasionally needed some type of really fast instant gratification. A paper back and regearing my mind to get back to the location was a little slow. A handheld taking time to up to Tetris or puzzle type games also seemed too slow. My mind wanted to consume something within 2-3 seconds vs waiting up to 10+ seconds to consume. I started thinking of it like a mind snack. My mind needed to consume and process, but it needed the right stuff. My phone was like non-stop unhealthy snacking. Lower tech devices, dedicated music player, 3D puzzles, books etc. were more like proper food for the mind for me. For me, tech isn't the enemy. It's brain rot/doom scrolling type activities that's the enemy. A little is OK, too much is bad. I need something for my mind to occupy/focus in the correct way.
I'm still trying to figure this out, but I think I like what I'm noticing. I think I'd rather keep an old DS or buy those $50 handhelds with like 30-40 games lower tech side scroller games/puzzle games on it and give it to my kids as the "shush" cheat code vs handing them my phone and letting them mindlessly scroll or consume media when I'm busy with something else. I have to make sure it's what the kids are willing to consume though. Otherwise it won't work. Luckily my son has started taking interest in Tetris, and I'm way happier with him doing that than Youtube kids, Roblox and brain rot type drivel. Tetris is more than a game, it is a life skill for organizing things in confined spaces.
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