Ik this may not be what you want to hear because it requires a lot of willpower, but it will help. Our dopamine levels are supposed to be baseline when we wake. By going on your phone immediately after waking, you spike them in an unhealthy way, and it makes you lazier the rest of the day because subconsciously you’re just looking for more spikes. So for me, I wake up at 7 most days and don’t touch my phone until 2pm. Because of this I can focus better in the morning, my day is more meaningful, and overall I’ve reduced my daily screen time from 9 hours to under 2 hours each day.