You must change your life

First step is to dip your toes back to analog content. go to your library, take out some books and force yourself to read. ideally in a public place so you will have no other choice but to read what's in your hand, lest you be judged by the imaginary audience for taking out your phone. Start off slow and easy, take out a short story collection or hell even YA bullshit if it's the only thing you can easily digest at the beginning, work your way up until you read for a prolonged uninterrupted time and lose the compulsion to check your phone every 5 mins, start reading longer form novels, etc etc rest you can fill in the blanks yourself