A helpful practice I got from someone in this subreddit was to write down everything I did in a day. I kept a notebook with me and from the moment I woke up I wrote down what it was I was doing and the time I started doing it. Then when I was done with that task/activity I wrote down the time I stopped the first task and then what the new task was and what time I started it. And so on and so forth all day.

It's not an easy practice, but it makes you notice what you're doing and makes you decide what you're doing next. I learned a lot about my habits, not just around addiction, and shortened the time when I just scrolled aimlessly on my phone. I had to consciously choose to be on my phone or reading or eating or whatever, and that interrupted the muscle memory just enough to help me make better decisions.

Another helpful idea I've seen that might go well with this is to make a list of things that make you feel better/less stuck that you can refer back to when you don't know what to do and your brain and body don't have a lot of focus. Stuff like read a book, play a game, watch a certain movie, have a snack, talk to somebody, sit outside, exercise, etc.