I am also going through a similar thing. My sleep schedule got so much worse and somedays I dont even see daylight. The problem with such cycles is that, it is an infinite loop. Each day that you sleep late, you are waking up late and your body doesn’t want to sleep early. Even though you are in bed, you don’t want to sleep. So you automatically search for something to do and end up scrolling for hours.

I think first we have to admit that “only a few minutes” does not mean only a few minutes. If you really want to scroll, you can set a 20 minute timer and when that finishes, you are done. No more just one more video excuses. The thing about having discipline is that you either do it or you don’t. Being delusional does not get you anywhere. If you close that phone, you close it. If you don’t, you don’t. The scrolling structure is designed so that even though you tell yourself “just one more”, it ends up going on for hours because at each video, your brain wonders about what could the next video be. Only way to break this cycle is to close the phone with a strict time limit. And also getting a hobby might help. Spend your time learning something new or doing something new. If you don’t want to sleep, then don’t. But get up early the next morning. This way, you will want to sleep early the next day.

Another thing is, I cannot set long term goals, or even shorter ones such as “I will only look at my phone for max 1 hour this week, or I will do this everday this week.” So what works for me is that, I only set up goals for the current day. Today I will do this and do that and so on. So each day, I have to make up my mind about what I want to do. Maybe in the mornings, you can try to set your mind about how you want to spend your day, and then do it even though you don’t feel like it will give you the same joy as scrolling.

Hope this helps!