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This book might help you, it definitely helped me in reducing my screen time.

https://www.amazon.in/dp/1526625334/ref=cm_sw_r_cp_apa_glt_fabc_ST4ZGHD2VTKTDZZ30WPV

To be transparent I'm more or less on the same page as you. But it's gradually getting better. And I don't feel as much 'controlled' by my phone.

I've read the first 55 pages of this book and then reread them. It's called 'Indistractable.' Sensible book.

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