How do i escape the claws of phone/social media

Hey does anyone in here struggle with phone addiction? In the real world its taken unseriously and just as "gen z thing". But i genuinely feel that thing consume me little by little. I try my best to break the patterns but letting go feels too heavy. I waste hours of my precious time just stuck in zombified state. At this point im starting to feel hopeless and that its impossibe to do this on my own (i dont have access to help rn) and sometimes i just think "*** it ill just let go and let it take over me completely" but for some reason i still hold on. Im aware that phone usage makes me dumber and thats one of the most devastating parts. I would appreciate if youd share your experiences or ways to cope.