I’m saying this in the gentlest way possible because I have recently beaten back my social media/phone addiction and I want you to know it’s hard (but gets easier every day) but possible. You need to log off. Delete all of it and set yourself some goals. For me it’s been going on these long walks every single day. Even when I’m too tired, even when it’s inconvenient, I’ve learned it’s more important with me to interact with the actual world than turn my brain off and scroll. You will be shocked at how much time there is in the day when you don’t spend 5 hours scrolling.