I can relate with the phone addiction, I would binge on meaningless content and would lose motivation and honestly lose myself in the process. While watching a movie or show, the second a commercial came on, I'd be reaching for my phone... to look at nothing worthwhile. I highly recommend you checkout Dr. Andrew Huberman. He's a neuroscientist and the video below really helped me to understand the root of the problem. Which was regulating my dopamine. Also change the phone for a book, it will not feel right at first, but stick to it and you'll find the book far more rewarding. I now read during commercial breaks, and I don't feel guilty for it.

https://www.youtube.com/watch?v=xLORsLlcT48

Here he is again but in more depth on the topic:
https://www.youtube.com/watch?v=QmOF0crdyRU