Some habits don’t break. They get replaced. Swap the scroll for something with a cover.

A habit is doing a job for you. The scroll is covering boredom, or the ten minutes before sleep, or the gap after you get in, and if you remove it without putting anything in that slot the slot just sits there empty until the old thing walks back in. The gap is the problem, not the app.

Put something physical where the phone used to be: a book on the pillow, a sketchbook on the kitchen table, a guitar out of its case. It has to be within reach without a decision. Same slot, same cue, different object.