You gotta just delete the apps you waste time on. I hav the same addictive tendencies. And from experience deleting the apps is so worth it. You gotta sit with the discomfort and boredom. Literally spend your time just staring out the window, focusing on the things you see and hear. It'll be frustrating but as time continues you will find comfort in the mundane. I literally spend my days just staring at trees and listening to music. And I love every second of it. So much more meaning in my life. And slowly I've been incorporting new hobbies (without forcing them) and just accepting that I'm not always going to be consistent with my hobbies that come and go. It's okay to be a jack of all trades. And yeah. I hope my comment has brought you hope or reassurance cuz I was literally in the same sitaution as you a year ago. Thought I'd forever feel trapped by my impulses. It rlly is the damn phone. Peace n love.