Are/were you addicted to your mobile phone? How did you stop it?

Appreciate the irony in posting this message middle of the day on a Monday My screen time over the last few years has got bonkers. I now average about 8-9 hours a day, even worse on weekends. I spend most of my day on my phone scrolling apps. Even when doing work I’m passively scrolling. Talking of work when I wfh two days a week nothing gets done (like now lol) I just sit and scroll all day. I try deleting apps, but I just replace it with something else. Find newspapers, webpages, anything really. My eyes feel permanently sore, my brain is fried I can’t concentrate on a task for ages. I work 2-3 hours a day tops. Anyone else relate or anyone else in this situ? How did you drop?