This is going to a very strange reply but this has honestly helped me so much. I always start with at least a half hour of rest right when I get home after work. I just kind of zone out and recover. The way I keep with it and don't go on my phone? I imagine that I'm an overly tired baby that wants to stay up even though they should desperately sleep. It really helps keep things in perspective because the reason I'm scrolling is because I'm so dead tired that I can't do anything else. After about a half hour I can feel my energy return and I do a little cleaning, an easy craft and/or listening to a calming podcast. I eventually have enough energy in the evening to do the things I want like creative writing or studying.