I have installed an app called Freedom on my phone and on my desktop browser. It's a pretty simple premise: it blocks the user from opening specified apps or websites (by domain name). This forcibly interrupts the automatic cycle which starts by absent-mindedly opening or navigating. I can recommend it with all of my heart. As the article says, it's not a silver bullet, but as with any addiction the key to taking control is implementing strategies, and for me this has been one strategy that, so far, has worked very well. I noticed the improvement in my mood straight away.