I write a short list of micro-goals for the next hour (even dumb stuff like “stretch legs” or “open doc”), and it helps break the momentum of passive scrolling.
Also, I’ve been diving into threads like this one lately: <a href="https://www.producthunt.com/products/liven-app">liven app reviews</a> — there's some really raw and relatable stuff there. It’s not solutions per se, but reading how others struggle makes it feel less like I'm just broken.
One more random trick: I changed the position of my social apps to the second page of my phone screen, and you'd be shocked how much it slows that reflex thumb. Not perfect, but it's a start.