The easiest way to put down your phone is to not have it around. If you go to work, leave your phone in your jacket pocket in the wardrobe. You can check on it

The easiest way to put down your phone is to not have it around. If you go to work, leave your phone in your jacket pocket in the wardrobe. You can check on it once per [interval of your choice], other than that it won't even be around. Out of sight, out of mind. It's worked great for me and doing it in the office has also drastically reduced the amount I use my phone outside of it.