Exactly. If you can't consciously choose to turn off your phone and go read a book, you never had anything that remotely resembles free will.
If you want to guess the outcome of a coin toss, no strings attached, you're completely free to choose heads or tails.
But a lot of bright minds are working very hard to convince you to pick up that phone and not the book. You're being told to pick tails by a man with a gun, offered a reward if you do and pain if you don't.
Perhaps this man is quieter for you, or maybe you have never let him in. But he is very real for a lot of people.
No, you are not. A man brandishing a gun and telling you do do something is threatening to kill you. Nobody at instafacetweet is going to kill you for ignoring their products or limiting your usage.
What we're dealing with isn't an armed strongman, but a clown. The clown really wants your attention and has a lot of tricks up his sleeve to get it, but regardless of the difficulty, ignoring him is not dangerous.
To some degree, any time anyone says they "can't" do something like this, they are saying they don't want it bad enough. I have done a lot of rearranging of my life to get things to work in a satisfactory fashion. This includes but is not limited to changing my relationship to how I use my phone. I used to be a big phone person. I now do most stuff online. After a long time of doing very little with my phone, I am slowly doing more with it these days.
But there is also this: If your family, friends and work all are basically making you crazy, they would probably do so even if phones did not exist. So, this might be an indicator of deeper problems.
Or it might be an indicator that you aren't being driven as crazy as other people, so it just isn't really that important to you.