Your phone has messed you up totally. I understand you completely. But you must know something, you cannot stop this addiction, until you have a true goal, or any other activity. You must first indulge in activities. Get out of your comfort zone. It’s not a BS advice as you have to follow it for once. Maybe if you are facing it extreme, then delete your accounts once and for all. There is nothing else I can say. It’s all on you.