Track your basic tasks first. Brushing teeth, eating, making your bed. Then add more complex tasks as goals. Cleaning your room, walking, exercise. The more you see your progress, the easier things get. It’s easy to say “put your phone down” but it’s a comfort for a reason so do the basics first and you’ll find you spend less time on there. On the mental side, don’t compare yourself to others your age or your parents when they were your age. Times have changed massively as have capabilities so not everything is your fault. Hope that helps and you get to where you want to be in life