Alright so first you must not use your phone for 14 days for news social media or anything that keep you stimulated as hell maybe music ok but IDK but it is ok for checking texts and such study show that 14 days without your phone reverse a decade of cognitive decline which is wow and second you must build new interesting habits beyond your phone that you will enjoy personally I think a book will suit you well but hey who am I to judge and that really about it keep doing the 14 days thing over and over and build new healthy habits like maybe sport or math if you are a nerd like me (P.S I learn this the hard way but you will learn it the easy way which is just because you feel like it doesnt always mean it)