If you are addicted to checking your phone, you are not alone. It's hard to get rid of this thing, but you'll need to take a break from time to time to make it less attractive.
If your phone is constantly on you to notify you when you receive a text message and you comment on social media posts, it feels like an extra attachment. You may be suffering from FOMO (fear of not staying). Part of the cure is turning off notifications. Disabling notifications can not force you to leave your phone in your pocket or purse, but it reduces the dopamine rush you get from the thrill of new things ̵
] Phone alerts give you a dopamine rush. Remove the notification and the reward that reinforces the habit you are trying to break.
If you're worried about missing emergency calls, you can disable notifications for text messages and individual social media sites without turning off the ringtone. And that's easy. Although they have slightly different menus, it is quite easy to switch notifications on your Android or iOS device. You can also change (and check) notification sounds in your phone settings, usually under a kind of "Sounds" tab, such as the "Sounds & Haptics" menu on iPhones.
Disabling your notifications will make your phone less attractive. It may also give you time to enjoy other things, such as: For example, personal interaction with people or just quiet hours without waiting for the next carillon.