I have a few rules and habits that helped me kick. They might help you? Never to walk down the street looking at my phone. Eyes on the road. If I need to look

I have a few rules and habits that helped me kick. They might help you? Never to walk down the street looking at my phone. Eyes on the road. If I need to look at my phone, I stop somewhere out of the way of foot traffic. All notifications are silent except calls or text messages from specific people. Calls from people I don't know and text messages get only a slow blinking light. Social media get no notifications. When I am with someone or a group in person, phone goes away. If I wouldn't allow someone to interrupt a conversation, the phone doesn't either. I won't answer it if someone is talking to me, especially something important. When there's a pause in the conversation, I'll ask politely to check to see who called. Finally, and this might be the biggest, I am constantly listening to audiobooks and podcasts. It scratches that itch of needing constant stimulation, but I can still be aware of everything around me.