My thumbs just cant stop scrolling

I don’t need the advice of screen time and all. I need to know what to do to stop myself the moment i realise i scrolled hours away. I need something that can have immediate effect in that moment. Like rn ive been scrolling for the past 2 hrs and i realised it was too much an hour back but JUST COULDN’t STOP I would love advice from ppl who have fully gone through with this and have had major consequences in their life because of wasting away their time on socials.