bin the phone?

I’m so so SO sick of being sucked in to the endless scroll. I have spent ALL DAY with my head stuck in my phone and I’m DONE, it’s ruining my life. I want to throw it away but I talk to literally all my friends and family on socials, so what do I do?? I wish Instagram had a “disable reels” function… but that defeats the purpose right. I’m just sick of wasting my life away on my phone for cheap dopamine that doesn’t even make me feel good. Anybody found a solution? Even hiding the app from my home screen I just go and find it anyway.