How to beat cell phone addiction?
Do you find yourself texting, surfing the web, emailing, using apps, and playing games a lot? Depending on how much time and effort you put into these situations, you may have problems with overusing your phone. Excessive use of mobile phones can lead to a decline in the quality of relationships and productivity in everyday life.
Monitor phone usage.
According to the study, students can spend 8-10 hours a day using their phones.  Tracking your phone usage, such as how often you check your phone every hour, can help you better understand your problems.  Understanding the scope of the problem can help you identify goals and possible solutions.
Try downloading an app that tracks your phone usage, such as Checky, App Off Timer, or Quality Time.  You can use this information to set specific goals. How many times do you allow yourself to check your phone per hour or per day?
Make a plan to use your phone.
Limit phone usage to certain times of day. You can set an alarm on your phone to remind you when the maximum time is reached. For example, you can only allow yourself to use your phone between 6:00 PM and 7:00 PM. You can also set specific times when you don’t use your phone, such as when you go to work or school. [Four]
Write down your plans and goals to make them more specific. Document what you have achieved and what you are still working on.
Reward yourself for spending less time on your phone.
This concept is called positive self-empowerment and is used in therapy to teach people positive behavior through a reward system.  For example, if you reach your goal of using your phone during the day, you can reward yourself with a favorite food, novelty, or activity.
Rather than stop using your phone suddenly (which can be annoying), start by gradually reducing the amount of time you spend checking your phone.  For example, first limit your phone checks to every 30 minutes, then every 2 hours, and so on.
Keep track of how many times you check your phone every hour.
Use your phone only for important messages or emergencies.
Put away your phone. Keep your phone out of sight. When you’re at work, school, or anywhere else, put your phone on silent so it doesn’t disturb you.
Take a mobile vacation. Completely eliminate the use of mobile phones for short periods of time, such as weekends.
Travel or hike somewhere without cell phone service. This keeps you away from your phone.
You can notify your friends and family that you will be offline for a while. This is easy to do on social media.
Change phone settings. Your phone has settings to remind you every time you receive an email or Facebook notification. Make sure to turn them off! This will reduce the number of times the phone shuts down or vibrates. This way you don’t get notified every time something happens.
As a last resort, opt for a pay-as-you-go plan. It’s like a portable payphone and a calling card in a bottle – in order to use it for a certain number of minutes, you have to pay that amount. When you reach the maximum number of minutes, it will turn off your phone.