I've been there and trying to cut back on phone time while still needing it for important stuff like school and staying in touch with family. One straightforward way is to use your phone's built-in tools to set limits. On an iPhone, go to Settings, then Screen Time, and you can set daily app limits for things like social media apps, say two hours max before it locks you out. That forces you to be mindful without deleting anything. For Android, it's similar with Digital Wellbeing, where you can track usage and set timers.
Another trick is to change your environment to make scrolling less appealing. Try charging your phone in a different room at night so it's not the first thing you grab in the morning. You could also switch your screen to grayscale mode, which makes colorful apps like Instagram way less enticing. I did that and found myself putting the phone down quicker. Pair this with replacing the habit, like keeping a book nearby to read instead of doomscrolling. Over time, these small changes add up and help you feel more in control.
