Neuroplasticity means the brain sharpens whatever it repeats, so pick your repetitions carefully. Three hours of scrolling a day adds up to 1,095 hours of distraction practice across a year, which is a lot of reps at getting distracted. Half of that time pointed at a personal dream instead changes the math. The regret angle is real too: looking back and wishing the phone had spent less time in your hand. Whatever gets done over and over is what the brain gets good at, so make sure it's a skill worth having