What works for me is removing the antecedent completely by charging my phone in another room at night.
Now the battle is easier: Decide once a day to put it there, and track how many days you succeed.
For me that's a lot easier than having it in my pocket, where the Internet is always a couple lazy taps away. Now I at least have to walk to it if I want it, and that often "breaks the spell."
I finish work and chores hours earlier when my phone is charging in another room, without consciously doing anything else differently.
It really makes me want a 1980s-style cellphone with no screen and big physical buttons.
I ended up building a nice charging station right near the entrance. It has storage for keys, wallet, and other things to grab when heading out. It has an abundance of wired and wireless chargers for all devices.
Then I got a dumb (but nice) alarm clock for the bedroom.
Then I noticed that a common reason to pick up the phone is to check the calendar. I ended up hanging a monitor on the wall, displaying the family month/agenda calendars. It’s read only, but it prevents a lot of device checking.
Cannot recommend enough restructuring physical reality to not have device on your person at home. It also helps the kids to put theirs away and learn good habits.
And great insight about the calendar. That's the #1 reason why I keep my phone near me (thereby facilitating all the unwanted behaviors)
A half hour before the alarm goes off, it slowly gets brighter which I find simulates the sun rising enough to be a more pleasant waking experience. Plus I set the alarm sound itself to bird chirps, starting with 1 or 2 birds and growing into a whole chorus (I'm usually up before then)