You feel your phone use is a way to avoid your real life

Your suspicion is perceptive, and it points to the real work. The scrolling stands in for something you are not facing — a problem, a feeling, a decision, an emptiness the screen lets you not be where you are; the screen habit is the smoke, and beneath it is the fire you are avoiding, so the question changes entirely. Name honestly what you are avoiding — in a quiet moment, ask what you go to the screen to not feel or face, and name it plainly, for what you can name you can face, and what you can face you can change. And turn toward the life, and the screen loosens on its own — as you begin to tend the real thing, the compulsive scrolling loses its job, because it held power only by standing between you and what you could not meet. Do not make the whole effort about the phone; heal the life, and the habit largely heals with it. What do you think you might be avoiding?