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One thing I managed to do is stop looking at Twitter entirely earlier this year—instantly got back an hour or two per day, and I don't miss it at all.

But yeah, it's important to fight the urge to soothe boredom with scrolling or other mindless pursuits! Boredom is an adaptive trait—it's something that pushes us to find interesting and enriching things to do with our time, if we allow it to. One thing I've found helpful is keeping an hourly diary of my day (with a granularity of 5 minutes to make calculation easier), and I have a little reminder pop up at the top of the hour in case I get lax and forget to do it. There are apps for this, but I just use a regular ol' notes app (Joplin, in my case) and make a note of how long I spent doing something every time I switch tasks, like so:

7-8
Hexbear (10)
Reading [book] (30)
Bathroom (5)
YouTube (15)

This won't give you fancy analytics, but I personally haven't found those to be necessary; the simple act of recording will draw your awareness to what you're doing (which may by itself modify your behavior by snapping you out of fixed patterns), and if you stick with it over a number of days, you'll start to notice patterns. For instance, in the hypothetical hour described above, you can see that I was reading, and then after I went to the bathroom, I watched a bunch of YouTube. If my intention was to keep reading, and I notice that this pattern repeats itself consistently, it would be an indication that I should avoid YouTube when taking a small break from reading so that I don't get distracted. Noticing these kinds of patterns has really helped me improve my adherence to my own goals, since for me switching between tasks is often a place where things can go off the rails. And sometimes, it's simply looking at something like

7-8
YouTube (60)
8-9
YouTube (60)

that can make you go, "...you know what, I don't want to spend another precious hour of my life watching YouTube videos." That's where those top-of-the-hour reminders come in handy—not really necessary when everything is running well, but helpful to interrupt your behavior and give you a chance to make a different choice.

If you do prefer an app-based solution, check out Simple Time Tracker, which lets you define your own tasks (in addition to the basic presets like "Cleaning" or "Games"), and then you track your time by simply tapping the appropriate task when you start it. I personally prefer the simplicity of a text file, but if you wanna have graphs and categories and be able to see your quantitative progress in reducing/increasing certain behaviors, I think it'll fit the bill. It's FOSS (GPLv3) and local-only with extremely minimal permissions so you don't have to worry about them selling your data or anything like that.