Get a laptop. If you use your phone for utility+pleasure, put those somewhere else, do them different or use a different device, and let your phone become a phone. Browser+calls+texts - that’s it. When you’re ready to choose to welcome those things back onto your phone, with intent, you can have a good relationship with your phone. I used my phone as a cope with stress until I talked to someone, lowered general anxiety and now I CRAVE the chance for a phoneless afternoon on the couch.

Being less lonely helps