I recently went through the same thing with relatively good success, here is what I did 1. Turn off notifications. Originally my lockscreen was always flooded

I recently went through the same thing with relatively good success, here is what I did 1. Turn off notifications. Originally my lockscreen was always flooded with notifications. Turning off notifications helped me to look less after my phone. My Gf and my parents are the only ones who can reach me immediately with a notification 2. Get rid off social media. I initially tried limiting my screentime to 30min a day for my social media apps. But 30 minutes for 3-4 social media apps does add up and it's hard to resist the urge of disabling the screen setting entirely. So drop your social media apps entirely. It also helps if you block/limit them on your computer as well. 3. Don't sleep with your phone in your bedroom/don't use it as an alarm clock. I usually used my phone as an alarm clock in the moring, which often lead me to scroll through instagram/youtube before even getting out of bed. Instead of using your phone as an alarm clock, get a radio alarm or something similar for cheap. Leave your phone in the kitchen or somewhere else for charging. 4. Leave your phone at home. Try to leave your phone at home when going grocery shopping or similar tasks. Don't try to go without a phone for a whole day in the beginning, that is a huge mental hurdle and makes it likely to fail. Take baby steps, but going without a phone for a day should be your goal. 5. Develop a coping mechanism. I mainly use my smartphone to fight boredom and stress. Identify situations that make you use your phone and find an alternative coping mechanism for those. When you're bored, start a sideproject, find a new hobby or start working out, etc. When you're stressed find alternative coping mechanisms like meditation etc. 6. Establish phone free days. This is one step further than 4.) but should be possible once you already saw some improvements. I spend one day a month entirely without a phone and go on a day trip with my partner. Try to establish such a day to, but make sure that such a day doesn't lead you to being stuck in situations where your smartphone initially was your coping mechanism. This would most likely result in a relapse. 7. Cancel data plan/limit volume. A more dramatic approach would be cancelling your data plan for your phone. Being able to reach someone via phone is enough availability when on the go. So a regular phone plan is sufficient. However, this approach is not really helpful when your main problem is being on the phone while at home. Alternatively you could try quitting cold turkey, but in my experience this is super hard and basically impossible to maintain the success. The more gradual approach as described above might seem slower, but personally I was able to realize improvements much faster than when trying to quit cold turkey. It still required quite a bit of discipline, but it is doable at least in my experience.