I didnt realise how addicted I was to my phone until my friends told me to try Mute App. It's kind of like a Fitbit but on your phone and I found that it really helped me understand how much I was looking at my screen the whole time. It basically tracks your screen time and alerts you (with notifications) when you've spent too much time on your phone! It monitors when you actually check your phone and sends you daily and weekly progress reports so that you can keep up to date with your progress. Honestly, I was surprised but it really worked for me so maybe it will for you too!