Addicted To My Socials

Yalllllll I’m so addicted to my phone I think I’m genuinely addicted to my phone.
And I don’t mean that in the casual “haha I’m always on my phone” kind of way. I mean I constantly pick it up without even realizing I’m doing it.
I’ll check Instagram, close it, and then somehow open it again 2 minutes later. I check things that literally do not matter. I scroll when I don’t even WANT to be scrolling.
And lately I’ve realized how much it’s affecting me.
Instagram and Facebook especially can completely change my mood. I’ll get off my phone feeling like I’m not doing enough, I’m not a good enough mom, friend, person… whatever it is that day.

I’m spending so much time looking at other people’s lives that I feel like I’m missing my own.
I want to read more. Bake. Run. Be outside. Be present with my family. Take pictures because I want the memory, not because I’m thinking about posting it. I want to be bored again without immediately reaching for my phone.
The hard part is that I also genuinely enjoy creating content, so I don’t necessarily want to disappear from the internet. I just don’t want it to have this much control over me.
I’ve even been considering getting a flip phone and keeping my iPhone at home for photos/content and giving myself one designated time a week to scroll/post.
But I’m curious…
Has anyone actually broken a serious phone/social media addiction?
What worked for you?
Did you delete social media? Get a dumb phone? Set certain days/times for it? And if you create content or run a business online, how do you balance that without slowly getting sucked back into scrolling?
I’d genuinely love advice because I know something needs to change. ????