I personally struggle with phone and Internet addiction, and I am very much not the kind of person who can just self-control my way out of a rut. I spend almost every day wishing I could just throw my phone into an active volcano, but it sometimes feels like it has become a requirement for all sorts of things.
In an attempt to curb some of these behaviors I have spent the last several years intermittently blocking or time locking certain sites (reddit, YouTube, etc), or just completely removing myself from others (Facebook, Instagram, etc). Sometimes, especially when I'm feeling down, I'll just disable the blocks and carry on into the abyss, but other times when I try and navigate to one of those sites and my phone stops me from going there I feel such a massive wave of relief...
With my recent #lightphone3 preorder I am extremely hopeful that soon enough I will have the same feeling when I start to pick up my phone to doom scroll or zone out on some game or app and it's just not even an option, and I'll just put it down, or forget it entirely, and instead spend that time reading or doing a hobby or otherwise just living my life disconnected from the chaos that I've found in being perpetually connected and online.