[badl]

The problem isn't your phone, the problem is your mind. You're looking for dopamine on your phone. If not your phone you will look for elsewhere (foods, movies etc.)

All those things that engages your senses, tires one down. I'm glad you're at least aware of being tired and want to work on it. The rest of the world are constantly engaging everyday.

Try to sit down calmly outside your balcony for a moment. Observe the surroundings carefully. Try doing this everyday for 15 mins. Just observing silently the nature, the people, etc. Let's finish this and I'll suggest the next steps later.