A lot of those addictions (checking email, checking if someone engaged with one of your replies or content, etc.) can happen on a laptop or desktop workstation. The only difference is you're looking at them in a browser instead of on your phone.
I never had a smartphone but I am a freelance developer where I spend most days doing work on a computer and it's really easy to get stuck in loops where you're checking XYZ on an abnormally high frequency. It's especially difficult if your business expects you to be on those sites.
In other words, ditching your phone (if you have one) isn't going to change much if you spend most of your day on a computer. At best you'll be less rude to people out in public which is a good thing, but it's not going to fix your brain.