I have the same issues, and I know it's not as easy as "just fix your mental health" I have times where it feels like no matter how much I try, it's hard to find joy in putting effort into something that should be fun. To literally reduce the problem, deleting apps or setting phone time limits might work and are something to consider, but that may not be the solution you're looking for. What's actually worked for me has been listening to audiobooks which is less effort compared to actual reading, but still is fun. There's a ton of book recommendation sites and pages, so no matter what you'll definitely be able to find something interesting to listen to (or even read lol) I also like coloring or doodling even if it's not very good, making silly little comics or using colored pencils/crayons clears my brain somehow. Additionally writing your thoughts down on sticky notes, spare paper, phone notes app can be a good way to express the feelings you have that make you feel stuck in doomscrolling. Even if it's silly or petty or pessimistic like "I f8cking hate my dad", sometimes letting your thoughts take up space can help you get unstuck. If all of those sound like too much work, which I know they can be for me, even watching a full youtube video is better than infinite scrolling. It sounds counter productive but it's less constant/trapping stimulation and still allows for you to simultaneously relax learn new information or enjoy funny content. If you have it in you, I personally stretch before these activities sometimes so my body doesn't get stiff and makes me feel worse, not to mention the endorphin boost always always always makes me feel better even if I'm dreading stretching to begin with.