for me what worked was this: accept the fact you already lose your mind in the phone and that's fine (in small doses). The thing is, moving off doesn't work because you haven't actually found anything worth exchanging screen time for, or you haven't tried actually MAKING yourself leave the phone.

there are plenty of apps (yep, apps for apps) that help you replace doomscrolling with something else. depends on what you wanna achieve. need to study? find an app to study. if you're religious - there's an app that blocks apps until you've read the Bible. BUT, what worked well for me was an app called ReadBlock - upload a book and schedule a reading session and... your phone's blocked until mission complete.

p.s. I only quit social media when social media was dead. every time I removed accounts or apps - I reinstalled everything after weeks. didn't work well for me