Not sure if this will resonate with anyone else but as a means of getting the hell off my phone in moments where it's being used purely as a distraction, I've started to say "my phone won't (x) for me."
For instance: I struggle to not scroll in the morning during my morning routine before work; however, my morning goes much better when I pretend my phone doesn't exist, and I can complete my routine without feeling so rushed and frazzled. If I catch myself, I say "my phone won't make my lunch for me" and put the thing down to do that. Other cases for me include "my phone won't process my negative feelings for me," "my phone won't work on my knitting project for me," "my phone won't read a book for me," "my phone won't do my job for me," etc.
It's not a cure-all for aimless scrolling, but the phrase is helpful for me to not get stuck at my screen quite so much. It gets me to snap back to whatever it is that I'm reluctant to do, because while having some downtime is fine, if I'm actually wanting to do something enjoyable or productive that requires effort... the only way for that to happen is for me to do it. My phone's not gonna do it for me.
