One of the most insightful things I found was actually that simply feeling that phone use is bad makes it feel bad and puts you in a bad loop of “I’m so terrible I can’t stop checking my phone etc”. Also when I’m stressed with work, I focus and fixate on how much screen time I have. I would hazard a guess that you have more emotional / other issues that would benefit you to address. For me it was stress with work and feeling like I’m not good enough. Like I said, I’d love to chat to see if I can help.