If you have an Android phone, then go to Settings and open Digital Wellbeing and see how much time you have given to Mobile today.
Here you can find out by looking at the data of the whole month whether you have got addicted to the phone or there is still some time left.
You can give that much time to your family by removing whatever apps are kept in your phone only for Timepass.
All the apps which have Infinite Scroll that are taking your time from you, uninstall them all.
Switch off your mobile once a week and enjoy the beautiful world of the outside.
Turn off all the notifications of your mobile and make it a habit to watch only when needed.
There is no need to update by seeing any app again and again. If there is any special news then it will come to you automatically.