[basejumping]

I don't know if this works for you, but since a month I started taking a 1h walk every evening, after my kids go to sleep. I'm in my 30s, walking for me was something older people do. I also run every other day. But I find it so relaxing, it gives me 1h of reflection, burns a few hundred calories, and in that time I would have probably sat at the computer anyway. I think this is one of the good habits one can pick up, and in your case I think you need to pick up some good habits. Focusing on how to break your phone addiction could be hard since it's very specific, so maybe changing some fundamental things that you do will shake off this behaviour.