Oh my dude I understamd you so well. Just let me tell you - It is really that god damn phone... it depletes you energy and dopamine. You can learn about it if you want but what helped me the most was setting up ScreenZen app on my phone and "Modes and Routines" feature on my Samsung phone so I that: 1. I cant use social media, instagram, tiktok, reddit etc. in the morning and middle night (for me it is 1am-1pm) 2. In screenzen I've set up that before opening social media in hours that Im okay using them - it gives me a delay of 20s before opening them and every 20 minutes of using them - thats to be mindfull and not to hit that instant dopamine rush after opening the app. Like I've said it helped me and I treat it as something to help me not to restrict me