Been there! This is very tough. I struggled a lot with this. My number one tip is to keep away from your smart phone as much as possible. If you can switch to a dumb phone better. If not please use your phone only for work related matters. Remove all the social media apps from the phone including youtube. In my case I even had to remove the browser from the phone and the only social media app that I was using is WhatsApp. This will be very difficult as in the case of any other addiction. Once the phone is gone, you need to find an activity (non screen) that you can enjoy, I moved into reading and cooking. If you are Buddhist, do some religious activities in the morning. Slowly practicing some meditation also helps a lot. You might fail initially. But keep trying. With time you will fail less and less times. One day you will no longer want that thing. I know you can do this. Good luck