You don’t have a time problem. You have a “the thing is scary so I’ll scroll” problem.

Scarcity is a comfortable explanation because nobody argues with it. Underneath, the hours often do exist and are going somewhere easier, not from laziness but because the task carries a small dread and the phone is the nearest exit. The scrolling is a symptom of the dread rather than its source.

Watch what you do in the five minutes before the thing you are avoiding, because that is the real decision point. Try opening the task for two minutes with no goal beyond looking at it. Most of the dread lives in the anticipation rather than in the work.