My tip for you.
Make three weeks of holidays with cycling, hiking, running but without a phone, tablet, notebooek, internet, tv ...
You'll see, it will work. And after that you have a different behavior
Unfortunately, modern people are already so used to modern technology that I very much doubt that they will survive long without them. Last time I forgot my cell phone at home, I passed only 3 hours then I had to go back and get him on the other side of town.