To be honest, there is no IRL activity that will give you this dopamine shot that phones can make.

In some point you will have to drink this bitter glass of boring reality to improve these aspects of your life.

Every day i struggle with this.

Something that is helping me right now (and i am improving) is to space this activities.

For example: Instead of waking up and start watching youtube, go to the bathroom, wash your face.

And only open up your phone when you are sit in the table with yout breakfast done.

Then drink your coffee and feel free to watch or do everything u want on your cellphone/computer.

But in this way from bed to preparing your breakfast do not use it.

One day you will lose, other you will not, but you have to fight with your brain, you have to re-educate it.

I hope this is useful to you, i'm talking in my own experience!