Before you use your phone, decide what you’re going to look at or do.
Even if you’re going to use your phone to look at memes or watch YouTube, decide what your actually going to look at like “I’m going to go on YouTube and watch my favorite League of Legends player.”
Simply breaking the mindless scrolling / clicking and asking yourself what you really want to see can break you out of that technology-trance.
You will find most the time you don’t even really want to see anything.
From that point you can break away from your phone and enjoy real-life again, doing something more productive or more rewarding than wasting time online looking for dopamine hits.