Use your mobile device for entertainment with clear intentions and set time...

https://wiki-burner.win/index.php/Why_Do_I_Open_Apps_Without_Thinking_When_I%27m_Bored%3F

Use your mobile device for entertainment with clear intentions and set time limits to avoid overuse. Take regular movement breaks to stay active. Manage notifications to reduce distractions. Establish evening habits that support restful sleep