You have voluntarily decided to carry around a toxic, time-wasting Skinner-box in your pocket at all times, from the second you wake up in the morning to right before you fall asleep at night. This is incredibly stupid, and yet every smart person does it.
After realizing I was spending 5.5 hours a day on my phone, I decided I needed to kick the habit. I tried to go phoneless, and replace my phone with an Apple Watch, but unfortunately I still wanted to use some utility apps like Uber and Venmo. The solution I've settled on is that I've turned my phone to grayscale (to reduce its addictiveness; go to Color Filters in Settings), deleted email, Slack, and all entertainment apps (YouTube, Twitch, Instagram, and even the browser), deleted the app store (locking it with a passcode that I don't have access to). My phone is now only useful for reading, music, texting; I find myself using it much, much less, at basically no cost to my quality of life.