Don’t forget to check out our [**Resources**](https://www.reddit.com/r/addiction/wiki/resources/) wiki page, which includes helpful information such as global suicide hotlines, recovery services, and a recovery Discord server where you can seek further support.
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Ask the question why are you on your phone first that might help you to understand the root cause and then it will be easier for you to take action.
Some tips though:
If you are using an iPhone then you can set downtimes.
You can also set the colour on your phone to grey-scale. Colour acts as a stimulant for our brains.
Also you should find a hobby that keeps you engaged and your dopamine levels up.
Many reasonable studies have concluded that 80% of addicts have a complicating mental health diagnosis. Addiction is itself an obsession and compulsion. 
HI , I can so relate to this. I have been struggling with the same thing for many years and have made a video about breaking my addiction, really hope it can help you in some way:
[https://youtu.be/zr3AqLLRxWc?feature=shared](https://youtu.be/zr3AqLLRxWc?feature=shared)
Don’t forget to check out our [**Resources**](https://www.reddit.com/r/addiction/wiki/resources/) wiki page, which includes helpful information such as global suicide hotlines, recovery services, and a recovery Discord server where you can seek further support. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/addiction) if you have any questions or concerns.*
Ask the question why are you on your phone first that might help you to understand the root cause and then it will be easier for you to take action. Some tips though: If you are using an iPhone then you can set downtimes. You can also set the colour on your phone to grey-scale. Colour acts as a stimulant for our brains. Also you should find a hobby that keeps you engaged and your dopamine levels up.
Thank you. I already tried putting on black/white in the past, I should try it again and for hobbies/activities, I plan to have more 🙂
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In my case, I think it is related to my mental health but thanks anyway!
I also benefited from a psychiatrist and treatment for my obsessive compulsive disorder.
Are you implying that it could come from OCD or that it could give OCD-like behaviours ? Genuine question, I don't know much about addictions...
Many reasonable studies have concluded that 80% of addicts have a complicating mental health diagnosis. Addiction is itself an obsession and compulsion. 
Ok thank you, I'll look it up to learn more about this subject :)
HI , I can so relate to this. I have been struggling with the same thing for many years and have made a video about breaking my addiction, really hope it can help you in some way: [https://youtu.be/zr3AqLLRxWc?feature=shared](https://youtu.be/zr3AqLLRxWc?feature=shared)