This is what works for me to cut down on phone time when I get tired of it: turn off/mute ALL notifications that aren't absolutely critical, crank up your notification/ringtone volume, keep your phone somewhere out of the way but within earshot like next to your front door or in the bathroom, and find other things to play with. Buy an instrument, video games, books, movies, whatever. When you get bored, you need some…
Games, phones, social media are extremely addictive as they give us constant rewards. Reading an actual book becomes boring. I suffered from the same problem with games. I had to uninstall games and completely stop playing for a week or two before I had an itch to do something else like reading a book or studying. It is insanely scary, and for me it was bad. Even to a point that I would say that it is an addiction.