There may be a deeply rooted connection as to why the phone ceased to be something that is enjoyable, and instead something you are virtually compelled to use.
Connect the feeling behind the activity:
· Feeling lonely, so time to plan something enjoyable with a friend/family, not check social media.
· Need something positive to happen at work, so I’ll spend time making new possible opportunities happen at work, not keep refreshing my email.
· Nervous about all of the chaos going on in the world, so need to do something that makes life feel less chaotic today, not check the news again.
· Feeling bored, so need to spend some time alone with your own thoughts, not a distraction to work on being comfortable