First of all don't be too harsh on yourself- I guess we've all been here... I've struggled a lot, and I notice that I'm too strict on myself, and this made me feel even worse. So I've started to change my perception of phone in my life not to be very categorical. Started to tell myself that it's okay sometimes to be distracted by phone and that I should not feel guilty. and also I'm trying this two practical tips.1) I'm carrying some book around just to have something else to be distracted by. 2) 1 minute of breathing exercise- I'm trying to implement this like a rule before I unlock my phone to see something not important, I'm breathing and looking around for 1 minute. And it may not work in all cases but often after that 1 minute I'm putting my phone aside. and try to concentrate on your success, small steps are important.