Sad to hear that. Grayscale helped me a lot, both on mobile and desktop. It's alsoimportant to try finding interesting things like hobbies, to fill the gap left by the phone, or we end up coming back to it, because nothing else seems interesting. I struggled a lot before finding a tech usage time that I feel like not harmuf to me, and even so, I have to be constantly observing if I'm not becoming addicted again

they tend to be less of an addiction because we usually don't keep them turned on all the time. There's a time for turning off and stopping for the day, unlike phones, that we tend to use at any moment