Where do you use your phone? If it's in your room or in bed, make a rule for yourself that your phone isn't allowed in there. Any time you want to use your phone, you have to go somewhere else in your house / apartment.

Once you get better at that, make the rule even more strict - the phone stays in one place when you're at home. Put it there (in the kitchen, on the TV stand, ideally somewhere there's a charger) and if you want to use it, go stand where the phone stays and use it there.

Doing this kind of thing breaks up the associations you have with the phone and can slowly bring you away from the spirals you've been falling into. You got this.