The easiest way to counter it is just leave your phone at home and take a book and go to a public bench and read. You will quickly condition your brain to no longer need to constantly be looking at a screen to be happy.

Your environment is your destiny, if your environment is littered with distractions you will be distracted.

Recapitulating an old comment. Start by quitting all algorithmic, ad-driven social media.

Going cold turkey is never easy. If you're having trouble withdrawing, consider what I did over for Facebook over a decade ago:

1. Turn off notifications for the Facebook (read: your main social media) app on your phone; then

2. Turn off notifications for the Facebook Messenger, Instagram, et cetera apps (read: all other social media) on your phone; next

3. Delete the Facebook app from your phone; then

4. Delete the Facebook Messenger, Instagram, et cetera apps from your phone; and finally

5. Log out of Facebook on your desktop.

It took me 2 years to go through from step 1 to step 5. It has made me happier and more productive. I still have a Facebook account.

But the friction of grabbing my laptop and logging in forces me to consider "is this what I want to do? Or am I thoughtlessly reaching for the crack pipe?" (It's been about a decade since I've cared to log into Facebook. Last time I tried, it felt like trudging through spam in an old e-mail inbox more than anything compelling.)

Set small achievable goals and hold yourself accountable.