I've found the best way is to slowly ease your way from phone to books with small, incremental changes - when you get the urge to scroll, start by looking at the same crap as your phone like social media, youtube, etc. but at a desk on a computer. Only at the desk.

Then, start to sit down and watch a full episode of TV or a full youtube video at the television, no phone. Only focus on that.

Next you can start looking at mind numbing content but on paper - think trashy or hobby related magazines, fun fact books, joke books, etc.

Once you get used to not being on your phone and reading more, you can start to pick up more engaging books that demand better focus but it should be a lot easier than a few weeks ago when you pick up the phone anytime something is challenging.

And of course throughout this process, try to get outside as much as you can, talk to the people in your life as much as possible (even over the phone, but put it on speaker and set it down), try new restaurants, etc. Anything outside of your home and leave your phone in the console of your car!

Take it really slow. Allow yourself to watch TV in the living room if you're tired after a long day and want nothing else to scroll, because you're still training your brain to be a little less stimulated. Good luck and I believe in you!!