>>85791 (OP)quit using your phone for a week. Lock it away in a cupboard and forget about it. That way you can only access the internet from a computer at home. Then go about your life and try to fill in that time with activities that would be standard before everybaldi was glued to a phone. Meet up with your friends like someone else said. Go outside on a walk. Go to a library, look through the books, pick one that looks interesting and read it there or in a park so you aren't tempted to go on your computer/phone.
If you can keep this up for a week, then take your phone out, but try not to take it with you wherever you go. If it isn't there, you can't stare at it.