I mean sure if you have a mental health condition like ADHD, but studies have shown that most with ADHD can still steer their awareness it's just much harder. If you literally cannot be aware of your behavior while using your phone, that's a issue, and medicine can help. Healthy adults can be self aware it just takes some conscious effort. Many with ADHD (especially with the help of medication) can become more aware of their behavior through practice often paired with cognitive behavioral therapy, and live happier more reposeful lives while still using their phones.

Those tools are valuable but a lot harder to access and more expensive.

Sure. That's very true. CBT can be done and has shown some success with lay practitioners in non-american countries. However that's not as widely available. Awareness meditation is also looking hopeful for ADHD, but more evidence needs to come up for it to be definitively conclusive.

I'm not saying don't use the tools you talked about. I'm not saying don't take breaks from consumption. Just next time you do choose to consume try to maintain awareness of what you're doing. You might find some small success in guiding what you choose to do.

Please keep in mind, I'm not saying don't use crutches. People with broken legs should use crutches. Just don't use crutches after you gain the ability to walk without them. I do think it's better to every 10 minutes try to question what you did, and whether it was something you wanted to do, or did because you were on autopilot rather than just turning the device off.