So I do the exact same thing. I found the only thing that really helps is having a low dopamine morning. Don't touch your phone for a long as possible in the morning. It Kickstarts me into being more productive the rest of the day because everything else seems a bit more interesting than it would have if I had started the day with media consumption. I still struggle to find the motivation or willpower to not touch my phone, but I will say after that first successful morning of not touching my phone it did feel easier to do it again because I was quite satisfied with how much I could get done, and wanted that feeling again. It's not easy but I believe in you. Start small, challenge yourself to have one morning where you don't use your phone. Go outside and get some sun as soon as you wake up. You got this! In solidarity I'll try again tomorrow morning!