[erddfre3423]

I would recommend trying to find a hobby that involves traditional physical activity outdoors, away from screens. It's easy to sway away from doom scrolling, porn, food deliveries when you're trekking outdoors, working in your forest / garden / greenhouse / field or whatever, or maybe repairing your house. Just leave your phone indoors (or even further away) and that's it, now you suddenly have no options to gain instant gratification, and have something fulfilling to do outdoors.

I also recommend books 'Deep Work' and 'Atomic Habits' if you struggle with staying away from instant gratification. We humans tend to follow the path of least resistance, which means you should make instant gratification as difficult as possible compared to more useful tasks.