When I can, I try to get off my computer. Go do some woodworking or read a book or go for a walk. Get some hobby, any hobby, that gets you away from screens and utilizing your own brain instead of looking things up on the internet or over analyzing stuff cuz you read too much about it online. Just get away from the damn machine. Then, when it's time for bed, I don't even think about scrolling, my mind if off in whatever I was doing, and how I'm going to do it different/better/what i'll do next. I do find myself falling into the same traps and roped back at times though. Or just clear out all your reddit subs and replace em with porn ones. Clears out the "doom scrolling" real quick anyway...