When you feel so tired after dumb scrolling for a long time, but you still cannot break out of it, it is because your frontal thing that responsible for reasoning or willpower, is no longer working - so it's not your fault for not breaking out of it. Your physical body just cannot have the capacity to do so.

So what to do in that moment, nothing, you already fell for it, so better try next time and have a lot of rest. But to avoid, you can use the Zen app to set short intervals between usage and block after a certain time.

The trick behind addiction is the pleasure (dopamine hormone) and stress (cortisol) seesaw. To get off this seesaw, give a purpose for every time you pick up the phone, once you're done, put it away far from sight. When cortisol is high, do something creative and unwind, sleep a lot.