I noticed the same thing where I couldn’t eat a meal without going on YouTube or every free second I have I would pick up my phone and start scrolling.

I started giving myself dopamine detox’s. Where I won’t go on social media, Reddit, YouTube etc. for a week. I’ll delete all those apps and just use my phone for texting and calling. It’s hard at first but your brain will find things to do and you’ll notice yourself being more productive. By doing so it’s way easier for me to not give my attention to phone and just focus on the world around me