One thing that really helped for me was stricter banning of mindless browing on my phone, on IOS(using ScreenTime with a password I don't know), I block:

  * Email
  * Browser
  * Any feed apps
  * Games

If there's any ability to distract myself with my phone, I'll relapse to bad habits. But with this in in place, I just forget where my phone is and it's mostly just a place for messaging and podcasts.

These days I often lose my phone, that feels like progress.