Try fasting from your phone for a day. You’ll find out quick what’s been feeding you.

Going without something for a day is mostly a measurement exercise. You find out quickly what you were reaching for, how often, and what feeling preceded the reach, which is information you cannot get while the habit is running smoothly. The point is not that the phone is shameful. It is that you cannot see what has your attention until you interrupt it.

Try one day, or one afternoon if a day is unrealistic. Notice the first hour, which is usually the hardest. Then decide what you want back and what you do not.