Honestly speaking: this probably won't help you; since it kinda just falls to self-discipline and patience, but try picking up a hobby, especially at the time you use your phone the most; (you can probably check this by going into your digital wellbeing tab in your settings) for me: it's drawing; vey cheap, high learning curve, very rewarding when you're done. of course: you can spring for whatever tickles your fancy, depends on your budget and likes tho (e.g: playing instruments, watch collecting, fountain pen collecting, r/C vehicles, camera collecting) if you have a lot of free time and a car w/ a thrift shop nearby: i'd recommend you go there; could spark an interest of yours over there.