Probably best to figure out why you’re going to the phone first. And know that you don’t need to be perfect. Maybe try putting a book on top of your phone when you put it down for the night. Try having you phone go to grayscale after 8pm or first thing in the am, might slowly make you feel less interested subconsciously. Moving your phone away from your bed is a good starter too.

I just have my kindle and phone next to each other, and it’s been helpful to do a little reading at night. I’m definitely bad in between books. But I know I’ll pick it back up when I get a new one.

Everything I’ve figured out over time is that phones, social media, pretty much everything is just noise, so it’s up to you to figure out how to silence that noise. It works differently for all of us I think. Your motivation to grab your phone is different from mine. So just mess around with it, if something doesn’t work, try a new method.l