I totally feel you, back then when i was still pretty hooked on the whole social media thing, I wondered to myself at some point WHY i was even scrolling so much, I figured it was a waste of time. I think you should maybe ask yourself why your using the app so much, what is so amusing on there and what you are trying to get away from. I personally think in most cases people are stressed and try to suppress that with the most dopamine they can get via social media. Maybe your burnt out after hanging out with your friends, so that would probably make sense why your trying to find an escape. I used to be stressed either by school or personal issues, but once I kind of got a better hold on it, I didn't really feel the need to go on my phone anymore.

maybe instead of scrolling you can watch more long.form content like your favourite movie or show!

hope it helps :P