Greetings, @Soulwinner!
It’s great to have you with us. The challenge moderator, @The_Rising_One, will add you as soon as he sees your message. From now on, please check in on this thread:
Be sure to review the rules and details; you’ll find tips and recommendations for helpful apps there as well.
Agreed. Excessive phone usage, especially on non-essential apps like social media, can be a trigger. The dopamine rush from these apps can spark a desire for more intense pleasure-seeking behaviors such as this addiction to PMO.
There are countless ways to spend your free time meaningfully. You could study, meditate, exercise, play an instrument, draw, listen to music, read a book, journal your thoughts, take a walk outside, and so much more.
This forum is a fantastic resource for tracking your habits. Many members start a Journal by creating a new thread to share their thoughts and experiences, receiving encouragement along the way. The community here is supportive, offering valuable advice to help you on your journey.
Consider creating a habit list where you record your main daily habits and check them off—
for completed and 
for missed. This simple approach is popular among members and an effective way to stay consistent with routines.
For managing phone usage, as I mentioned earlier, you’ll find some helpful app recommendations in the challenge to keep screen time under control.
Most importantly, remember there’s so much more you can do than reach for your phone. Life can be a lot more fun and fulfilling without constant distractions and it will make you happy.
I hope this post has been helpful. And one more thing…