1. When you're browsing your phone but you're not having fun, stop. Try to distinguish "I am genuinely interested in that thing on the screen" vs "I'm just doomscrollig".

2. Try to replace parts of your smartphone with other things. Buying a clock helped me fix the habit of "I just opened my eyes, time for phone". I found my old PSP and I'm planning to run some emulator on that instead of phone to play some minigames.

3. I have my phone always completely silent. There's literally no notification that cannot wait until I decide to check the phone.

4. I sometimes turn off the data transfer in my phone. First, I get less notifications. Second, it's yet another barrier and it gives me a second to ask myself "do I really want to play with my phone now".