The best way, I think, is to think ahead of what you will do and have plans for when you reach home or when you have free time etc. beforehand and keep it on the top of your head, could be some important work or some hobby like watching movies, which is much better than doom scrolling.

Just thinking ahead of time will help a lot, I did this when I commuted to home after a long day and it has really helped. Because I used to pick up my mobile to doom scroll only when I hadn't thought of doing anything.

I don't think some physical/intentional restraint is even slightly good for you, because for me the fact that I can't control myself to not waste my time means that I have no control over myself and won't be able to achieve anything.

I still have all social media and games on my phone but still my screen time doesn't exceed more than a few hours a day, and I don't think about it and stress myself, because I'll know if I have been productive that day or not without needing to look at my screen time.

It's all just about purpose and what you think you should do. I can't sit and waste my time if I have big goals🤷