When using a smartphone out of boredom, swap the activity for something potentially healthier, such as listening to a podcast or audiobook, or reading a book.

“I think it's useful for me to try to be aware of what do I want to get out of my phone right now and am I just bored? you know, if I'm using it because I'm just bored, that's the thing that, okay, let me see if I can swap it out for something that might be a little healthier, like listening to a podcast or listening to an audio book or reading a book on my phone or reading a book actually a book.”