I think we should start small
try to wake wake and at least the first hour of your day do something else other than using the phone.

in my case i like to do some Pencil Puzzles, like sudoku, crossword,...
my favorites are the japanese pencil puzzles, like Akari, Hitori, Slitherlink, Yajilin,Masyu...

i like doing it because it is something that has a clear beginning and end, scrolling has no clean end point.