Personally, my recent and surprisingly greatest win was to set up my old phone (samsung S21) with the addictive apps, removing them completely from my iPhone.

Quite literally "cold-turkey'ed" from 4.5-ish hours/day to 2 hours a day in a single day, consistent over the last few weeks.

I set up my second phone with a custom homescreen, and installing the 'bad' apps on there (Instagram, Youtube, NYTimes in particular). I dont use it for other apps.

Now if I want to scroll, which I still do sometimes, I have to walk to a specific chair next to which my 'addiction phone' is, I'll scroll for 10-15 minutes, and get back to the real world. I used to have particular issues with scrolling during vibe-coding sessions, and I'm genuinely surprised how well this approach worked for me.

cold-turkey doesn't seem to be the right phrase here, but i do agree with your overall point. i really do treat my scroll sessions as like a cigarette break, which, in a funny way, helps me feel better about wasting the time. it's an indulgement of a vice :p