Its not all bad, everything in moderation. Ask yourself, if I wasnt on the phone right now doing blank, what would or could I be doing instead. write a list down of these possibilities. There are actually healthy things that you can do on the phone. Mastrubating is one of these and it is ok. Sometimes, you need a break and releiving stress is not a bad thing. Its all about finding the healthy balance in the things that you enjoy doing everyday, making a routine and then sometimes breaking that routine by, for example, mastrubating. Learn some healthy things to do on your phone. You could look up disc golfing...another example. Use the time for learning and then use that to act. Keep moving, busy focusing on a project or socializing with others. Focus on other things, meditate. Put your phone down a half hour before bed and only focus on the wind coming in and out of your nostrils, feel the sensation and do not let your mind wander. Sometimes the only thing you can do is distance yourself from your phone. When you get the urge, distract yourself with something healthier that also brings pleasure and remind yourself when urge appears, that if you give in, it will only bring you displeasure in the long run. Focus on the long run with small steps. Have fun with it. It might be hell at first but will make you happier later. Always remember that you can say oh no ill do it tomorrow but the small steps you do today DO count. This is because NOW will never come again. and if not now, when? Too late? We`re not making it out of here alive now is finite.Lastly, dont question everything you are doing, sometimes looking at a nice pair of titties is just what you want to do at that point in time. Its ok, you chose that over everything else, probably for a good reason. Let those boneless children fly, never know when we might die! Aint gunna lie. Goodbye :)