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