Recognize the underlying needs. For example, - People need to read news. It isn't optional for most people. Suppressing it will only make it worse. So read off

Recognize the underlying needs. For example, - People need to read news. It isn't optional for most people. Suppressing it will only make it worse. So read offline, get a physical news paper if necessary. Or read on designated computer at a designated time. Stick to it, and your phone as your connection to the civic world dissolves - Are you meeting family/people? If you are not, please do. If you use chat/whatsapp, stop doing it. Call them frequently - Do you day trade options? May be consider changing your investment strategy - Do you play games? May be play them on console of your choice. I hope you are seeing a pattern here. If you can see what you spend most of your time on phone(most modern phones do it), you recognize the underlying need, and be able to substitute it.