Great way to start moderating this is to install an internal check like “Do I have a SPECIFIC task to do on my phone right now?” And if the answer is no - if you’re just killing time - try taking a few minutes of being fully in your own head. Thinking, imagining, and remembering.
it’s kind of insane that it’s completely normal now to spend basically every waking hour looking at some kind of screen. genuinely do you think you could go a week without electronics