I've struggled with a bad phone addiction, and my previous attempts at either going phoneless (or rather smartphoneless) failed because there were enough useful things I needed from my phone on a regular basis (e.g. maps, Uber/Lyft, Venmo, etc.)

I think that after years of trying I finally have a system that has greatly reduced my "mindless scrolling" on my phone. I had previously set up "focus mode" to block apps, but I did it with the idea that I would be "in the zone" and thus blocked anything that could give a notification like the Messages app and GMail. The blocklist was too broad so I ended up just turning it off. Now I only block the apps that I use for "mindless doom scrolling", like the browser, any social media apps, shopping apps, etc. Of course then it's easy to just click the "use for 5 minutes" button, but I was amazed the amount of times I would just unconsciously open one of these apps whenever I felt the smallest tinge of boredom. It was at least a reminder to me "Do you really want to be looking at that now?" I'm not perfect know but I've come to enjoy being a little bored at times and forced to find something more interesting to do.

I also banned my phone from my bedroom which vastly improved my insomnia symptoms.