[ook]

I keep work and personal devices separate as much as possible and turn off notifications.

My phone is the one device that “crosses the streams” (I don’t want to carry two phones). As it’s my work phone it only has work apps plus some essentials for when I am out and about (Map, Music, Fitness etc apps).

“Scroller” apps are strictly on my personal tablet which has weekly time reporting turned on.

If I’m using my personal tablet in a way that is causing problems then I either put the tablet out of the way or set a time limit. If it’s really causing problems I’ll ask my partner to enable parental controls or hide it.

You also need professional help if possible. Unfortunately getting help may take some time as support services are overloaded. As an immediate step the Coursera Yale Science of Well Being course is good. Do the workbook and other assignments, especially if they are tough to do at first.

[ook]

Reading replies I see you are doing CBT and exposure therapy, excellent.

Hopefully you have already discussed this with your professional support team. If you haven’t yet you should, it can be embarrassing but their job is to help you not judge you and at least in my experience sharing a problem helps reduce the burden. Explain to them how it has gotten worse and ask them to help you come up with a plan to work on it with regular check ins.