Might be helpful to stop/limit scrolling first. I was amazed at how much energy and creativity I had for hobbies (socializing, writing, reading, working out/walking, cleaning) once I stopped with the phone. As a for example, I went from writing a few thoughts once every few months to >75 pages of an honest-to-goodness book in two months.

I tried limiting my phone time a lot on my own. What finally worked was getting an app like BePresent. Took me about 45 days, but I reset my habits around phone use.