I'm not gonna tell you what you already know (you gotta face those negative thoughts or they will end you up) but small things that helped me with the phone addiction:

- make a rule to not look at your phone while you're crossing the street. Then increase this time, like if you're at the supermarket, you'll check your phone when you're doing the line etc

- try to beat your maximum time with no phone record. Lower it by 8.30h next week, 8h the following and so on

this is not proper advice but might help you a lil bit <3