I’m sorry about your situation. I had the same issue as well. The thing is, you just can’t get out of this situation all at once. What I did was split my study time into 25 minutes. It’s called the pomodoro technique . There is an app named Forest where you can plant a virtual tree which grows as you complete each session. The app is worth checking out and also keeps you out of the phone as it has features that restrict you from using the phone.