Try going a whole day (like a Saturday) without consuming any digital media. It can be a challenging experience, but totally worth it, even if just once, to feel what it's like to not be tied to such things. I found it very relaxing and freeing.

No YT, FB, IG, TT, or TV for sure. For an extra challenge, try no music (except what you can make yourself) or news (including HN). You'll find yourself grabbing your phone only to immediately put it down again.

No need to force yourself to read or go for a walk or whatever. Do whatever you feel like all day, just not the digital things.

I would run out of stuff to do within an hour or two. Which is the point. I’d have to get into new stuff that isn’t phone or laptop.