Delete the apps from your phone.

No need to delete the accounts if you think those are something you want to keep. You can still use the browser versions of them. Those browser versions suck, that will make you want to use them less (hopefully, don't know how addicted you are). The more you get frustrated with using the things, the less you want to use them. Its like making cigarettes taste absolutely horrible and disgusting in order to not want to smoke them.

Or leave your phone somewhere that you cant reach. On top of your bookshelf, in your clothes closet, kitchen. Make it so that there is barriers, however small, to using them. You could go to extremes and lock it in a safe that only your mom has access to. Or you could install one of those apps that lock you out for a certain period of time.

Leave your phone home and go take a walk. Walk to the library, read some magazines, newspapers or books there. Get a mp3 player, put some music, podcasts or audiobooks in it and go for a walk.

Barriers are the thing. You don't have to lock yourself out of the devices, apps and services. Just make using them slightly inconvenient. Then raise the inconvenience levels bit by bit.

You are just stuck in a routine. Break the routine, break the addiction.

https://no-mita-nyt-taas.neocities.org/Ditch_apps

I started reading. Now my phone is primarily for reading, writing, checking on notifications, and occasionally browsing Lemmy.

You could argue I just got addicted to reading instead, but I guess at least it's benefiting my imagination and lexicon. I'm also planning my own novel now, too.

Just curious, what's your ADHD situation?

Got it? Don't? Never thought about it before?

Is there anything you want to do or be, so badly, that would move you to act despite the distractions?

I can't just STOP doing that because I'm already addicted to it, when I deleting all the distractions I'm returning to them after 1 month.