Also, thanks for the replies Debbie and Mia 🤗❤️

Guys, I consulted with ChatGPT for a good 1 or 1 and a half hours last night, I got some clarity as to what happens with me, and given that you kind people are facing same issues, I'm gonna put here what I realised - when I say that I use my phone a lot, it's not like I'm doing anything particular. I have my socials deactivated, ans I don't have a person I can chat with. My phone usage or dopamine cravings stem specifically from the urge to avoid boredom or difficult tasks. That includes when I don't know what to do. So I built a study plan (more like day to day routine, and I included durations for using phone, like I'm doing right not, after 2 hours and then 1 hour of study sessions. Just so that I don't get all jumpy from being high on dopamines, and can maintain a flat graph. I hope it helps you guys.

You could put your phone on silent and put it in a drawer and check it twice or 3 times a day at specific times maybe. It’ll take a bit of effort to get into the habit, like all new habits, but if you persevere, if can free up a lot of time and mental space 🙏

I’m definitely needing these replies too. Thanks fo posting. I’ll throw out an idea, though. I’ve focused on my purposeful breathing after i realize I’ve been on the phone too long or outside out & about. It has helped … when I realize to do this. I’m working on being consistent with it and getting better at identifying times I need to reset. I hear you on the “waste of time” thing for sure.