What do you do when you want to step away from work? Suppose you're like me ( and I'm pretty sure you are), you pick up your phone and click-swipe-scroll-stream & click again. Our lives, in many ways, are an endless stream of clicks, scrolls and streams. We find bursts of pleasure by giving our minds the right amount of dopamine just when it needs it. But, try putting that phone away for a few seconds, and you feel a drag.. an itch. It's a feeling of longing for more, and as much as we won't admit it, it's an addiction. We need that swipe to feel happy, to feel satisfied.
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.