7 tips to stop doomscrolling 

Create phone-free zones 
Dinner table or the bedroom are good places to start– designate some spaces where your phone isn’t allowed.
Set time limits
Set daily limits, schedule "scroll breaks," and use bedtime modes. 
Swap scrolling for something real
Read a book, call a friend or go for a walk. 
Get an alarm clock
Replace your phone with an alarm clock to remove your phone from the bedside. 
Turn off notifications
When your phone lights up and notifies you, you’re more likely to open your phone and check apps. Turn off notifications for distracting apps.
Unsubscribe and unfollow
Let go of accounts that drain your energy. Follow folks who inspire, educate, and make you laugh. 
Kickstart with digital detox
Remove yourself from your own space and do a digital detox to remind yourself how it feels to be offline. Or do screen free day or evening a week.