If you lose hours scrolling or feel jumpy without your phone, that is an addiction loop, not a lack of discipline. This is a real problem. Deleting apps won't fix it. You need a new strategy.
Switch your brain from consuming to creating. Build new routines.
2 Simple Strategies to Reclaim Time:
1. Block Time: Use a 30-minute block for a single, deep-focus task on your phone (like planning or writing). Train your brain: the phone is a tool, not a slot machine.
2. Use a 'Proxy' Device: During breaks, use a non-digital activity like reading or drawing. This substitutes stimulation without the scroll risk.
Need structured help? Internet and Technology Addicts Anonymous (ITAA) is a 12-step program with free, anonymous meetings. They focus on recovery from compulsive use of internet, social media, smartphones, video games, and streaming.
Start here:
https://internetaddictsanonymous.org/do-i-have-an-addiction
Reclaim your mind. Reclaim your time.