Habits to try
I want a bit of a change
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Leave your phone outside the bedroom over night. Get an alarm clock or turn the alarm sound up to max so you're sure to wake up.
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Start measuring your screen time with any of the many apps
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Keep your phone in a bag on your way to work
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Don’t take your phone with you into the bathroom or toilet.
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Keep the phone out of sight for conversations, meetings or meals.
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At home, have a phone place where you always keep it, instead of carrying it around with you.
I really want to change
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If you need to use the phone when with someone else, ask "Is it okay if I check my phone quickly?"
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Turn off banner-style/pop-up/sound notifications off apps
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Delete all social media apps from your phone; check these only from a desktop computer.
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Take work email off your phone. If needed, notify others in advance and include a message in your signature, e.g. "If you email outside of my working hours I will respond as soon as possible tomorrow, for any urgent matters call me". (you will be surprised how few calls you'll get)
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Go out to a lunch, dinner or to an event/gym session and leave your phone behind.
Transform me!
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Use do not disturb mode as default (you can select which calls that go through)
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Delete any social media account you feel is not giving you value and happiness
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Set off dedicated screen time where you are allowed and supposed to use your phone.
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Have a full day without the phone