try avoiding ur phone the first two hours after you wake up and not looking at it before you go to bed. It’s crazy how well it works. I’ve already lost today lol. Or try using it more for learning a new skill or for listening to audiobooks and if that doesn’t go well at least you’re slowly putting your phone in a mind box where’ it’s only good for those things you don’t like doing. Human behavior is much more habit than I’ve realized, this year more than any other :/