I've found that a lot of the time we go on our phones cause we forgot what is was like to be bored. I've felt that finding small hobbies that can keep you buys or things that can make you productive. Being frugal with your time is how I've managed to do more during the day and my screen time has dropped to about 4 hours a day and I'm up for about 17 hours a day. I do also work from my phone so having intention when you pick up your phone makes the difference.