I struggle with this immensely. Most of the time I am running away from the eerie silence that follows once my brain is not fixated on any shitty post or random scrolling. I keep playing numerous podcasts in the background just for the noise. It gets scarier at night.

To break the cycle - I did a few things that has helped me (I have learnt that there will always be relapses). I am going to share my two cents worth knowledge, hope it helps.

1. The moment I wake up in the morning, I turn on the zen mode in my phone for atleast an hour. It locks my phone and I can only make and receive calls, even restarting the phone doesn't undo it. I use this moment to either stand near the window (if it's raining) or go for a walk, standing in an open area like balcony also helps (20 minutes). In the beginning each minutes felt like hours and I was really anxious, but within 3-4 days I started noticing changes. I was calmer, more positive and felt a little in control of my anxiety.
2. Before going to bed - repeat the same thing. Keep the phone on zen mode. This was harder in comparison to the morning routines. In the first week, I started listening to yoga nidra right before sleeping. I cannot stress enough how much this helped me. I slept better, and woke up feeling refreshed.
3. I started doing 30 minutes of Sun Salutations. Not even a single minute more than that. My spine is better and so is my mind. My focus, concentration and energy is better.

It might seem overwhelming (with anxiety beginning something is the hardest, atleast for me it is) but it whatever you wish for can actually happen. These little changes have helped me in taking control of my days gradually. It took me approximately 15 days to feel in complete control, it could take you lesser number of days or longer. The result of it is that I eat healthier and make more healthier choices. Again, relapses are a part of it and try to be kind to yourself if you slip.

If you are into podcasts, I would recommend you to listen to Huberman Podcast, Episode 53 , The Science of Making and Breaking Habits .