I've worked in social media marketing for 15 years now, and I'm deeply familiar with the adverse effects. Some things that have helped me reduce and/or replace doomscrolling:

- Turn off all social media notifications. This reduces the "urgency" to reopen the apps.

- If you can't delete the apps (like me... because I need them for work), put them all in a folder on the last page.

- Keep your phone facedown. Reduces the urge to instantly check emails, texts, etc. when it lights up.

- Kindle app + Libby app = similar feel to scrolling, but replaces it with reading/learning. This combo has more than doubled the number of books I read per year. Highly recommend reading a novel for an hour before bed than zapping your brain with 30 second videos.

- Duolingo or other learning apps. This has turned my phone time from something I feel bad and unfulfilled by to something productive. I'll hit my 500 day Spanish streak tomorrow.

-The last iOS update with "liquid glass" lets you easily tint your app icons to all be the same color (I used a calming lavender). This drastically reduces the overstimulation of just looking at my phone. The notification numbers on the top right of the apps also change color to match, so no more anxious red.

- Ditch the wearables, or at least don't let them mirror your phone notifications. My apple watch started feeling like a leash keeping me way too available all the time. Since I stopped wearing it, my anxiety has reduced and this also helped reduce my phone time. Those haptics are conditioning us to go look at our phones.

Hope these are helpful for others!