My answer won't be very satisfactory, but you just have to do it. I was the same, I hated this reflex I had of pulling out my phone automatically on the T. I

My answer won't be very satisfactory, but you just have to do it. I was the same, I hated this reflex I had of pulling out my phone automatically on the T. I hated the fact that I was unable to stay 10 minutes with myself without having to be entertained by some stupid articles, like I used to before smartphones. One day, my tablet and my phone were both getting kind of slow after an Android update. I wiped them both back to factory settings, and when I was about to re-install all my apps, I paused for a minute and thought "fuck it, let's not". No more twitter, no more Chrome, no more Slack, no more anything on my phone. And seriously, I don't miss it. For a while I still had the reflex of pulling out my phone, realized that I didn't have twitter installed, and put it back in my pocket. Now, I don't even think about it, and sometimes even forget it at home. Another thing I do, I sometimes deliberately not plug it, it dies during the night and I can't use it for a while. Sorry, I don't think there is a magic recipe here.