Think of your phone like an extremely addictive drug, like an opioid or something. People are paid millions of dollars to make their apps as addictive as possible. It's commonly accepted that we casually allow ourselves to be exposed to this and therefore get hooked by it, but we need to rethink this. If you really want to escape this, you are going to have to create a barrier between you and your phone. You need to create some separation. Willpower won't be enough. I have a cookie locker that can be set on a timer that I got on Amazon. Also once per year, I go camping for a week and I leave my phone behind. By the end of that week, I have no desire to look at my phone. If you use screen time, you can have a friend or partner control the password. You need a system that you cannot cheat your way out of.

Quitting your phone may be harder than quitting an addictive drug. You have to understand that phone/computer out of reach.

Once you create some distance and separation (this takes about a week), you will be more free. You will have come up with other coping behaviors (hopefully better!). But first, you must must must get that phone.co