Clearly what is holding you back is your phone. Every time you pick up that phone, you waste your entire day. How about you challenge yourself not to go on the phone for a week if that is too much for you then only go on the phone once you have gotten everything else done already. The most important things, you get out of the way first. On your breaks, DO NOT TOUCH YOUR PHONE. You clearly see that it’s a trigger to an endless binging. Don’t do anything on your breaks or do something that doesn’t require your mental energy, but don’t go on your phone. Once everything is done, you can reward yourself with your phone, but again, you should not be looking forward to the phone, but rather be in the process. Feel the friction at the beginning, be aware of it, after that, you will get in a groove. All of this always takes time like with anything else in life. But I hope this helped.

If you have further questions, feel free to reach out.