How do I evening + bedtime??

Hello all I'm desperately seeking advice :)

How do you do evenings and go to bed at a reasonable hour???

I get home from work, sit on my phone/laptop for 1-2 hours, eat dinner, get distracted again by my phone/laptop, and go to bed anywhere from 1-4am. I have hobbies I love but I just don't do them. Sometimes I really need to be on my laptop (zoom appt, job applications, etc.) and sometimes I really need to use my phone (calling people, making plans w friends, etc.), but every time I open either one I just get sucked in and can't shut it down to go to bed, no matter how tired I am.

I'm in my early-mid 20s for reference and just starting out in the workforce - I really want and need to get this aspect of my life under control asap.

I have a job!! I have to be there at 9am!! If I consistently went to bed on time it would legitimately fix almost every problem in my life.

I would love to just turn off my phone for the evening but I have a bf and other friends who do want to be in touch with me, so I'd kinda feel like an asshole if I weren't available all day during work or during the evening either. Idk how to balance this.

Open to any and all suggestions re strategies/hacks, tools/resources, meds to discuss w my doctor, etc. Thank you and sending love!!!