Let’s face it. Don’t blame the phone. The phone is nothing, it’s your brain playing a trick with you in making you crave for other people’s attention and your urge to know of the world, your impatience. Throwing away the device will make it worse as you throw the baby with the bathwater. You derecognise that the device has it utility value for you as well.
Well then, what is a middle ground? Consciously watch yourself. Realise the point of craving and make a choice. Will you check the phone the first thing in the morning or go for a run? Do you need the device to keep pace and count time or can you enjoy the run yourself? The step number two is to decouple yourself from the dependence.
The rest will follow.