How do I get out of this?

Buddy i was in same boat. Start by joining an expensive gym where the money pricks you n trainer follows up with you for diet, progress and mostly you showing up every day. The rest will fix in auto pilot..

Ichimaru Gin: "I'm addicted to social media" Aizen: "It's all part of my plan"

Nothing new can fix this. Going back to basics only can help.

Even I have been there for atleast 1 year struggling to get out and even now if I am not mindful can get into that again. This happens because you don't sit with yourself in silence. So here are somethings that I did to get out of this.

1. Don't touch your phone the first thing in the morning. May be keep an alarm clock.
2. Once you wake up, may be on your journal ( STRICTLY NO DIGITAL, only book and pen) just jot down what you want to do today at which time, even the smallest things like breakfast and SET A TIME to spend time on social media or games or whatever it can be. Keep 45min/1hr initially and see how much time is actually making you productive (Make sure to include atleast 15-20min of walking to begin with it you don't like excercise to start with and gradually can increase walking time)
3. Whenever you go for walk(preferably morning once you wake up) and DON'T TAKE YOUR PHONE or any gadgets. Just go empty handed. It allows you to observe world and be with yourself.
4. Once you return stick to the tasks as per the time you have set for yourself. As you complete one, check mark it. You may fail 3-4 days, just stay put and within a week you will be atleast 10 steps better than you started.
5. At night once it hits 9, prepare for your bedtime. Open your journal and at the bottom of the task last, write down everyday what failed you, what you completed and what you are happy and not happy with.
6. Sleep early like atleast 10.30-11 and wake up atleast by 6
7. While you are sleeping, just say to yourself I was being better everyday, every minute and I am accountable for myself. Drink water and go to sleep.

I did this for 3 months. Failed like 100 times, even though I failed everyday, I kept doing telling I will atleast be 2 things better than yesterday and kept pushing and eventually my mind and body accustomed to new habit and it loves it and the best part of the day is always my 5.30 am morning walk because the cool weather and being with yourself without phone is such a bliss!!

Hope this helps

Brother! I was in your shoes months ago!
I am prepping for competitive exams and I needed to get out of that situation.

People will say, don't scroll social media and read books and shit. Personally, that BS. Addictions don't go away like that (yes, you're addicted!)

I'll help you. Follow step by step.

1. Install "Block" on the play store. Block Chrome + Play store and YouTube. Set timer for 1 min per day. That's minimum you can go. Now,

2.. Disable All Google Apps - Chrome, Play store and YouTube from your phone. Have access on your laptop. Go to settings > manage apps > disable chrome/play store/YouTube + force stop + clear memory + restrict internet access.

3. Install all problematic apps. Instagram, twitter etc.

Now. You won't be able to install any app and won't have it running on chrome (I know, everyone does that).
Your phone is now dumber. You want to have a quick search? Use the Google App on your phone. With the 'G' symbol on it.
You would be able to search a few things and won't be able to read things in detail. AI however summarizes everything there for you!

You can use WhatsApp, Payment Apps etc. However.

Congratulations!! Now your phone is free of any distractions.
My Screen time is down to 1.5hrs from 7-8 hrs.

I am 99% same situation in yours, just i am 3 years younger than you