If you are trying to break a bad online habit, don't just try to stop—replace the immediate trigger gesture with a neutral one.

Trying to rely pure willpower to stop opening distracting apps (like news or social media) rarely works because your brain is addicted to the muscle memory of the swipe and tap.
Instead of trying to stop cold turkey, move the distracting app off your home screen and put a basic utility (like a Kindle app, a notepad, or a language learning tool) in that exact thumb position. When your brain automatically executes the habit loop, you'll open something productive or neutral instead of falling down an endless scrolling pit.