How to you break the habit of grabbing your phone when waiting? For example, commercial breaks, load screens, etc

For me it depends on the reason that I’ve grabbed the phone. If it’s because I’m bored (like in a commercial break) then before I open my phone I notice the urge (which takes some practice) and decide to allow myself to just sit and do nothing because while it may seem like a waste of time, usually a idea will come to you or your brain will rejuvenate in a way from the screen detox. If I’ve grabbed my phone because I’m in a situation where I’d feel awkward not being on my phone (like waiting at a bus stop) I give myself tasks to do involving my surroundings. For example when I’m on a train I like trying to multiply the numbers at the end of each carriage mentally and then checking if I’ve got the right answer on my phone, so at least I’ve opened my phone with a specific purpose in mind.

for me, using a simple home screen app helps. the only example i can think of is O-Launcher, but any would do. it makes your home screen more simple with js words, and less stimulating. another tip is to put your phone out of reach. hope this helps!

Get other things done during this break. Write down what needs to be done as checkboxes and then when these breaks come, start doing them one by one. So with this we will be having fun as well as our jobs will get done

I take in everything that is going on around me. All the small details and have a little debate with myself, perhaps about someone’s outfit or even how well the community gardeners have been keeping the flower beds in the park.

For me,I keep away my phone and put it to my bag to avoid me from using it early in the morning.
Instead I wash the dishes and prepare breakfast.
Aside from that I read some books and declutter my things.

Take care for your body whenever you can. Sense how your legs help you balance or move forward, sense your hands, sense your back, sense your breath. Take deep breath for your brain to calm. Focus on your body and how environment around you appears

Try to not think of your phone stand up and go outside during the commercial break rather than picking it up. Use the time for a screen break. If you have watch look at the time by using your watch

The impulse happens the habit of jumping into social feed, checking texts or email. But what if upon hearing the impulse there is a pause a thought that waiting with yourself for a moment will create space to think of anything else other than the phone. We don’t have to be all consuming with the device we can stop and evaluate if that will be our next action. An automatic response or a thoughtful I can think of some other mindful thing to do instead and do that! Take that pause and celebrate its beat. Stop for a bit to relieve your mind from auto thoughts to mindful fulfillment.