I spend a lot of time away from my devices. I've even got written up at work because coworkers tried contacting me like 5 different ways but I wasn't checking my phone for most of the day. I was doing archery and rock climbing at the time. I also be doing hiking and airsoft. I be doing a lot of things.

I used to be a social media addict and so I can give tips on getting off of it and being less dependent though:

1. Disable notifications
2. Transition DMs off of social media platforms to more messenger specific apps
3. Delete the apps and now only visit via website
4. Delete your account all together

Along the way, you should obviously find stuff to do that isn't doom scrolling. There are endless of hobbies out there, book reading, yoyoing, rubiks cubes, balisong spinning, begleri, chess, lockpicking, geocaching, etc.