Help Phone addiction

[Nitlott]

Anyone here achieved anything battling their phone addiction? Won't fully quit it (at least now) but want to reduce screen time.
From all social media apps, I have Pinterest, YouTube and telegram.
Deleted tiktok years ago and never had Instagram. So maybe it'll be less hard to do for me. Right now on average I spend 5h on yt, ≈2h on pin, 1h47m on chrome lately and 51m on tg. And 2h on ReadEra, no idea how, maybe it synced with my tablet where I have my textbooks. No games too, solitaire or sudoku online if I feel like it.
But one of the nuances is that, most of the time, I pick a video on yt and play it in the background while I'm doing something. So it's not clear how much time I spent actually watching content. Always listening to something, whether it's a video or a song, is also one of my problems.
I heard of apps that make the entire screen gray-scale, so it doesn't look as tempting as usual. It also looks really cool. ScreenZen also seems to be a popular pick. Heard that you can even block out yt shorts there, no idea if on the website or in app though.
Other relevant things... Watch history disabled for the last 5 years, so there's no feed. Only the "recommended" stuff under a video I picked. 4 subscriptions too if it changes anything. How do you think it's better to start? And from where too, or you just go with the flow without a plan? I think I'll try out one of the gray-scale apps today

 

[LaetumCat]

I'm not sure if it helps anyhow, but if you have a problem like you can't stop watching shorts for example, you can directly on yt set reminders that pop up to tell you to take a break. You can easily just click the "x" button to go back to watching tho, which is kinda... Idk, I'm not a fan of that feature, but it helps if you forget and just doomscroll.

 

[Nitlott]

...you can directly on yt set reminders that pop up to tell you to take a break.

Yeah, I had it a year ago and it didn't really do anything to be honest. I mean, it just became an another inconvenience and I just closed it every time it popped up without fully realising that I already wasted 2 hours (or whatever time I picked then). Maybe it's a me problem though

 

[owo]

try to read physical books

≈2h on pin

thats TOO a lot
even if you are looking for some references (in case of you are doing something like art)
just try to open it like 1-2 times/week

try to read physical books

as a replacement of phone addiction

if you just decrease time of using phone -> getting bored too fast

books its just an example