Take any notes app. when you finished scrolling instagram, write even half a line of anything noteable you've seen, or thoughts you had. Not only it focuses your mind on what you're doing, being active instead of passive, it also gives you the feeling you were actually doing something, and you can bring the good inside your life and out the phone.

leave your phone at work. Or leave it in the car. Or on the other side of the house.

I don't use any apps that have an algorithmic feed. That helps a lot.

I also have a kitchen safe and it's the best thing that worked for me. Unfortunately blocking apps aren't that good as you can still unblock them pretty easily. I still can't live without a smartphone (unfortunately), but I use one sec for blocking social media or short form video like Youtube Shorts.