Use your mobile for entertainment with clear intentions and set time limits to...

https://golf-wiki.win/index.php/How_to_Use_Boredom_to_Your_Advantage_Instead_of_Grabbing_Your_Phone

Use your mobile for entertainment with clear intentions and set time limits to avoid overuse. Take regular movement breaks to stay active and control notifications to reduce distractions. Adopt evening habits that support restful sleep