Detoxing with a erratic lifestyle

I have basically used vices of all sorts to get through life since highschool. I used to have a sort of drug and alcohol problem by partying too much, and i was able to quit easily by using other vices, like my phone, work, and women. Instagram/social media is my main issue at the moment. The other big problem is i need to be on my phone a lot to communicate for work, and i work as a freelancer in music/entertainment which is a very erratic lifestyle filled with mental ups and downs,I was diagnosed with adhd in highschool and have not been medicated since then. I delete IG on my phone but just go on chrome browser. Though that still helps shave an hour or 2 off my screen time. This stops me from being at all self motivated and getting anything done outside of pre set tasks, I have run out of ideas to keep this under control. Any advice is appreciated.