Mobile Addiction Chart

Set a downtime on your computer on System Preferences for example: 7am - 11am, and 3pm - 7pm Or anytime Your available with. just try to be comfortable with your time because you can't change it when its off.

Create a healthy time chart such as: Online for 3 hours per day, Reading for 2 hours, Lunch... and any Activity you planned for the day. this will help you know what to do and not using devices everyday because you have nothing to do. You can create a template using Adobe Spark.

Find some really interesting thing like research or projects or even a lego set that doesn't require technology. and try working on it as a distraction from technology! this will make your brain too focused to go on your device.

Do a digital detox for a day (not using technology at all) to rest your eyes and stay calm from all the stress you get from losing a round in a videogame. or any other things that makes you stressed, Take a break.

Try going outside to socialize with others and play sports and get use to social life things to spend more time outside than lying on your bed playing video games and eating ice cream.

Turn off all notifications on social media accounts because it keeps you curious when your phone buzzes with a notification and you want to see it. this will help you to not get on your phone every second.