What do you do when you don’t have anything on? Do you drift into thinking about work and try to make yourself “productive”? Only to subsequently think you spent too much time on work?
Or do you fill that time by scrolling through social media and going through motions of curiosity, envy, judging, outrage, and so on? Then on reflection think that you spend too much time on social media?
We have trained ourselves to default to some really poisonous habits when we feel bored. And we get upset over ourselves after that. Changing that default is so important. And it starting with awareness of that boredom default, helps.