Daniel Pink argues your phone should be a tool you use, not a companion you carry. He recommends removing attention-harvesting apps, setting Do Not Disturb by default, and leaving your phone in the foyer instead of keeping it on you.
Why do I need to change relationship with my phone? Well, the people I know who are happiest with their phones are those who use these things instrumentally. So it's something they deploy when they have a particular problem to solve, but it is not a constant companion, something that's with them all the time. So the first I would say is take off of your phone any app where someone makes money off of your attention every time you tap on it. Lots of money has been invested in the social media apps to make it irresistible, to make it very difficult not to keep looking down at the phone. Put your phone into do not disturb mode by default. When you make this change, it means the phone is something you check when you're ready to do so, as opposed to letting the phone have access to your time and attention on its own terms. When you're at home, leave the phone in the foyer, by the front door, with your keys, by the shoes. It's there if you need it, you go to the foyer, otherwise it's not with you. The phone in the foyer method.
