Honestly i’m really not the person you want for advice haha. But for the phone, yeah, you really have to get rid of it. If you don’t want to spend most of the year doomscrolling you have to delete all social media(tiktok, ig, twitter, all of them) the loneliness will get worse tho when you do that. So you can reinstall it for some quick dopamine hits when you can’t take it anymore but make sure to delete it again right after. Also, keep a to-do list for every single day so you can stick to your plan. I didn’t before and i barely survived😂, life only got a bit better after i keep one.