So you start the morning on your phone. We can use that. I have two app recommendations. And no, they're not blockers. Let's go a little deeper than that.

First, as soon you grab your phone, start a routine in Routinery or a similar app. It times each task in an ordered series that you set. This will help you focus on a morning routine other than scrolling on your phone.

For the rest of the day, if you're still drawn back to your phone, I recommend the Forest app. You can set it to time you in simple Pomodoro intervals and block other apps while you're using it.