Advice Needed on Smartphone Addiction

Hi, everyone.

I’m struggling with smartphone addiction, mainly due to the convenience of Internet access it provides. I can’t seem to sit still for even half a minute without reaching out for my phone. The phone has completely ruined my attention span. I can no longer spend hours reading a book, playing the piano, or watching a movie like I used to without reaching out for my phone.

It is impossible to get rid of my smartphone and opt for a dumb phone because my country is moving rapidly towards digitalization. Our national ID and driver's license are completely digital. The only way to pay for parking is via an app on a smartphone. Making online payments with a credit card or logging into my bank account on my computer requires me to to authorize the action on the bank app. WhatsApp is also the primary app for communication. Literally, everybody contacts each other via WhatsApp.

I recently got myself a watch and desk clock to check the time and date instead of using my phone for it.

Do you have any advice for me to overcome my phone addiction? It’s really getting out of hand.