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.
One of the most interesting things about a hardware based restriction is that it entirely avoids the game of turning on and off apps or deinstalling them. Even if you want to respond to a message in your DMs in Instagram, it will work, but the temptation to pull up the Reels or For you page just isn't there when it's all black and white and choppy.
Mind you we are super early stages but the idea feels promising and by my own testing I have really found it to be a much more pleasant phone experience.
I'll post some links here if people are interested.