Last night I dreamed that I got banned from Hexbear for 24 hours and told to self-crit. Despite understanding pretty much immediately after the ban went into effect, what I had done wrong, and apologizing to the mod team for the inconvenience, I elected to refrain from all social media for those 24 hours in order to self-crit, which I did by literally time traveling.
The odd thing is that in all the other dreams I've had wherein I acted like an uncharacteristically horrible person, I was consistently horrible and completely powerless to stop my own bad behavior despite recognizing it; but this time I was literally given the superhuman ability of time travel in order to go the extra mile to make up for what was ultimately just one bad comment.
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Easier said than done...
My suggestion is to have a book of bullshit on hand. Literally anything that has information you can look up. Whenever you open a tab to the thing you're trying to avoid, look something up in the book instead. A word in a dictionary, or some book about nature.
Incidentally, lately I have been really wanting a physical kanji dictionary and Norwegian-Japanese translation dictionary. I've also been handwriting a lot of notes in a physical notebook.
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No, I do try to reduce my screen time in the ways I can, because those types of things absolutely are a lot more fulfilling — but the same obstacles that keep me from becoming a vegan also keep me from going offline. I don't know how precise I really could or should be, but to be as vague as possible, things would be considerably easier for me if there were a door immediately to my right.