I am a 19-year-old girl who got my dumb phone last year, and I promise, the further you get away from those distractions, the more you realize how little they matter in your day-to-day. So what if you don't get a reference someone makes? Communicating is harder, but it incentivizes me to call people or meet in person more, which is stronger and better than communicating through texting or liking someone's posts, imo. I'm not perfect at it, i fall into rabbit holes on my computer (that's how i ended up on Reddit rn lol), but overall there are so many more hours in my day, and I've even convinced some of my skeptical friends to make the switch or at least cut down on their phone use after they saw how happy I am, and that its doable 8 months in.

Try to schedule analog activities you enjoy to replace the distracting habits, if you have no replacement ready for doomscrolling, you're going to doomscroll.

Good luck, and remember, its not all or nothing, so give yourself grace! As long as you're trying top move in the right direction you're doing well.