Switch it off, start from not using it for an hour; next time increase your goal to 2 hours and like this increase the time detachment from phone and force yourself not to touch it be adament! You will get results ❤️
Try to set a routine for yourself and get yourself busy in activities that requires a lot of attention.
Restrict your phone usage for a couple of hours only that also has to be divided throughout the day.
Get yourself enrolled in some physical activity as well.