I believe you should try to have a complete cut off of internet for an entire weekend. Take walks, talk to people, read a paper book.

Focus less on "being occupied", we are not made to be 24/7 doing productive things or consuming information, take a break from time to time. Sometimes just prepare tea and sit on a bench in a park watching the birds is what we need. Without FoMO and without the urge to read notifications.

I believe you are here in this sub because you are not feeling allright about your consumption.

Every addiction is different, different levels. You need to chose what to change. Create new habits take time and your case won't be solved in a few days. Just set a goal, make small daily changes. And improve your life.

Most people are addicted today but they don't want changes. If you do want some changes read more about this, get to know your "enemy" and track down your objectives.

If you feel uncomfortable with your situation, you can change for sure.

I believe that carry a phone to go to the bathroom often is really over any level, can't people do normal things without a phone? Its just 3 or 5 min without the machine! Some people consider this acceptable, I do think is really awkward.