You might just be able to make your phone less addictive by making your screen black and white, not color. That can help get rid of the positive reinforcements that keep you scrolling and tapping. And both iPhone and Android have settings that let you easily shut off the color.
Lots of people have tried this and some say it works, some say it doesn't . . . but it's worth a shot, right? (Wired)
(For iPhone, it's in Accessibility > Display & Text Size > Color Filters. Turn the Color Filters switch on, and Grayscale is an option. For Android, it's in Quick Settings, tap the Pen icon, and add the Grayscale icon to your apps.)