[Mabusto]

Other than putting screen timers on all my apps, I've found that physically leaving my phone in other rooms to be helpful. Also recognizing it as a problem and acknowledging "Agh, I'm doing it again" when I get caught in a doom scroll hole at least puts some counterweight to the problem.

I also keep my laptop by my couch so I reach for it vs my phone. I hate typing on my phone so I end up just clicking on a dopamine drip app rather than actual reading / work which I tend to do more readily on a laptop or desktop.

It is a behavioural problem at the end of the day. Which means it will take discipline and accepting some feelings of discomfort up front to change for the long term.