Honestly as someone who has used blockers for years on-and-off and recently started using them again, this is what helped me and is still something I do regularly:
Do a full, and I mean full, detox from whatever is making you scroll. Is it videogames? Instagram? Discord? Youtube? I do this detox for a short period of time, nowadays I keep it to 1-2 days since I still need those apps to get in contact with clients. But back then, I used to do them for weeks/months.
The purpose of the detox is to kind of interrupt the habit loop but also be so bored you have so much free time to dedicate to something else that would be a better use of your time.
I tend to plan my detoxes aka what I should do during them to avoid falling back into the social media apps. Some ideas of what you could do:
Journal more
Read books
Watch downloaded podcasts
Plan a trip with friends
Catch up on work
During the detox, I strongly recommend just thinking. The reason why you spend so much time scrolling is usually because you are escaping/procrastinating something or you feel like there's nothing else to do with your time (so you make it a habit to scroll mindlessly). If it's the second one, I recommend trying to find a project to dedicate yourself to.
There's a great app for pc/laptop that blocks things and doesn't let you delete the app, it's called cold turkey
Till this day I'm finding a good one for my phone but what has helped is to just throw it somewhere not easily accessible
Also shaming yourself into quitting never helps. You probably scroll mindlessly at times to escape negative emotions. I have found that when I feel bad about mindlessly scrolling, that would trigger a loop:
"Omg i spent 10mins scrolling! Ugh IM such a loser, ill never do anything in life" -> You scroll more to shut down that negative voice -> "What its been 30mins already??... I seriously need to stop." -> You continue scrolling because of that negative emotion
Terracore
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