I'm on my cell phone / laptop all the time, how can I be less on my laptop / cell phone?

So I'm constantly on the phone or laptop, are there any tips how I can be less on the phone or laptop?

Switching off and reading a book often helps me

Switch off the cell phone.

Set screen time or screen lock ^^

Read the book what really interests you

It may help you if you introduce fixed laptop times and try not to spend more than an hour or two on your cell phone each day.

It would be very good if you had a job, e.g. Do sports, help around the house or read a magazine so that you sit less in front of the screen.