Something I've found about myself is that I'm always addicted to some kind of screen-based media.

So, for example, I used to be really into mobile idle games. Then when I forced myself to give that up, I found myself scrolling through social media for hours at a time. When I force myself to give that up, I find myself playing mindless puzzle games on my computer for hours at a time.

Whenever I give up one addiction, I end up picking up another. This suggests to me that there is a deeper need here that is going unaddressed. It suggests that simple techniques to get rid of a habit (e.g. "Try deleting the game from your phone!") aren't sufficient in the long term. But I'm not sure what to do about that.

Ideally, I would like to be able to talk to a therapist about this. But since I'm back on a waitlist to see a therapist, I don't think that's going to happen for quite a while. I've been attempting to do other things for my mental health (meditation, journaling, exercise) but I find that the problem of my screen addiction continues to persists.

Every so often, in discussions about mental health, I see people recommending workbooks as an alternative for people unable to access therapy. I've been skeptical about this, but on reflection, it seems like that might be the right amount of structure for me. Meditation and journaling and exercise aren't really directed towards a specific problem the way a converation with a therapist can be, and if there are workbooks or similar resources that would help me work through this problem, I think it's worth a shot.

My ideal situation would be an interactive online or physical workbook that give me prompts for writing and reflection within a structure, e.g. I don't just want a book or series of YouTube videos I can passively read or watch (I can easily find those -- HealthyGamerGG is a well known resource on YouTube) but I also don't want to be told to just generically journal about my life (I'm already doing that).

If anyone knows about such a resource, please let me know.