I think the answer will vary between people, depending on what distractions they're most susceptible to.
But maybe an over-arching principle is: be intentional with how you spend your time. If you actively want to spend 2 hours scrolling through Instagram: great, go ahead. If that doesn't feel worthwhile (or you're not actively choosing to do it): figure out what you'd rather be doing, and a strategy to do it. But you have to start with the intention: if you just go with the flow, it won't happen.