The thing that helped me quit using my phone as much was to quit using apps where there was a web counterpart available. For instance, I deleted the banking app

The thing that helped me quit using my phone as much was to quit using apps where there was a web counterpart available. For instance, I deleted the banking app and only visit the website on my home pc (or browser on phone if really in a pinch, which is rare). I deleted the facebook app and only used the website. I've since deleted the FB account totally. Same with twitter. Just use the website. My "phone" is now only used for phone calls and regular texting. I have a lot more free time and there is a "separation of concerns," to borrow a phrase from the tech industry. I use my computer for computing and my phone for phone calls, like how it used to be before smart phones. This also saved some money as I wasn't using as much "mobile" data, so I lowered the data plan. Also, shut off notices except for phone and texting, maybe email. My phone is relatively quiet now. No constant bleeping and blooping to cause that dopamine rush of "what did I miss out on" and programmatically running to check. Simply, you are addicted to your phone. You need to ween yourself off. Your OCD will likely subside once you've re-programmed yourself not to react to the stimuli. And if I'm out with people, the phone is OFF. They get my attention, not the phone. Now, a lot of the time, I don't even carry my phone with me. There is nothing so important that is happening that can't wait until I get home to check it. It's a gradual process, but the important thing is to start.