I noticed I use my phone a lot less since I stopped using Twitter a few months ago. That was like my main source of distraction and doomscrolling on my phone. Now Reddit is really the only app I find myself doomscrolling on, and even then I’ve been going on it less and less now because I’m getting sick of how samey the comments and posts are on a lot of subreddits. And any other social media, such as Bluesky or Instagram, I only use on my laptop or desktop.
That pretty much just leaves the essential utility type apps I have on my phone. So texts, Discord, phone app, web browser, email, music app, bank and financial stuff. Those all provide some benefit or utility to me so I don’t see them as necessary to cut out. Along with the single mobile game I play, Dokkan Battle, which takes up at most an hour of my time a week. And I have fun playing it, so I see it as being beneficial.
I think overall it’s important to consider rather you’re having a net positive experience with any app, service, or website you use. Using Twitter as the example, I didn’t gain much of anything from using it. I wasn’t learning anything or getting any enjoyment out of it, I did meet some people from it but those were small positives in a sea of negatives. Using Twitter was a net negative experience for me, so I got rid of it.