A Simple Way To Start The Journey

Start by telling yourself this; "I have to reduce my scrolling time". Constantly telling your mind the following will consciously reduce the time you spend scrolling.

You could take this a step further by setting an app timer on the apps that distract you the most. App timers are a default setting in phones that you can enable. 

First, try halving the average usage time and the keep decreasing the app timer. You could just decrease the app time drastically in one go if that's how you roll.

Try this for a week and report the amount of free time you've accumulated.