Here is a gradated set of exercises to determine one’s phone addiction, if any, in increasing levels of potential difficulty.
On an off day, with no reason to require phone use, put your phone in a dresser drawer for the day and do not use or look at it.
on an off day, with no reason to require phone use, put your phone in a dresser drawer for the day and leave your residence for at least one hour.
Leave your phone at home when either meeting friends, getting lunch, or going to the grocery store.
Leave your phone at home when going into the office for one day.
Leave your phone in a dresser drawer for an entire weekend.
Leave your phone at home when traveling for more than a day (vacation, visiting family, etc.).
I take phone-free walks around the neighborhood, to the store, downtown for a festival. It feels weird at first, then it’s nice.
It was awesome just knowing there was no way a notification could ding, nobody could call me, no news headline could pop up and harsh my mellow. Even if those things didn’t actually happen constantly, simply existing in a state where they _could_was stressful, apparently, and turning the damn thing off was remarkably cathartic.