It feels like my brain has been completely hijacked by a dopamine hit dynamic. Feels identical to alcoholism or drug abuse.
Every time I step away from my phone, I feel this urge to “drink” and start doom scrolling again.
This probably shaves 4-5 hours of every work day.
Have you found any apps, hacks, or methods to stop this cycle?
It's much harder to do than it is to say it but it's also a matter of fact.
Better still, see if you can pick up an old Nokia 3310 second hand. It works fine as a phone, can do text messages and even has a couple of low quality games.
The solution to your problem is to get rid of the phone. It seems like your self control isn't sufficient in of its self to break the addiction (and it is an addiction).
The current crop of flip phones will slow you down. You can still get the info put it's a bit painful having to use the keypad to input data. They are cheap too. You can get one for less than $50.
You should also pick an advantageous activity that you can do when you feel the need to use your phone. You can read a book. Write in a journal. Or whatever will benefit you.
I knew of a guy that carried around dumbbells so he could do a few bicep curls every time he had free time. He was ripped. It's something to think about.