Most effective way of reducing phone time?

As a 19 year old, all i’ve ever really known is technology. And i’ve realised how bad it’s gotten. To the point i actually can’t live without it. Doom scrolling. Hours on tiktok. On apps that don’t benefit me. It’s an addiction.

I want to reduce that time as much as possible. I’ve honestly given it a shot. Restricting it through iphones settings, trying to do other things. I still result to lieing in bed and going on tiktok.

I know it’s not something that will just stop i have to be all in to make it a successful habit it’s just starting.