1) Stop scrolling short videos/reels on YouTube and Instagram all day as they keep you glued to the screen for hours.
Instead, set a period in a day when you will only scroll reels and see posts on social media. For instance - after work between 6-7 PM.
2) Track screen time and limit app usage to select hours. This way you can use that particular app for the set time only.
So if you were using Instagram for hours, set a screen time limit for that app for 1 hour or 40 minutes in a day.
3) If setting screen time doesn't help, delete apps that take away your time such as games, social media apps.
4) Turn display to Black & White - We are more attracted towards vibrant colours, so if you turn your phone's screen B&W, you may not be much enticed to pick it up.
Or, set a Black & White wallpaper on your phone's lock screen.
5) Clean up your home screen by keeping only work-related apps.
Bonus - use apps that motivate you for not using your phone like Forest on Android and iOS.