I remember using my old Nexus 4, a 2012 Android phone, in 2021 for a week straight. Would barely use it for anything besides the occasional text and navigation. If I did use it much, the battery would make sure I'd put it down. At first it felt like I was missing a part of me, being able to watch videos and movies and browse the web at any moment, but near the end of the week it felt refreshing and liberating to not be tied to a phone, cursed to check it every so often for notifications.

Another thing that might help is setting your phone to grayscale colors, some Android phones have this built in where you can put this on a schedule. Some people lose interest in using their phone when they lose all of the nice vibrant colors.

I'd also try to fill the urge with something else, a hobby, book reading, anything to distract you.

Get a tablet or computer to replace your phone for social media, video/movie watching, reddit browsing, etc

Sell your phone or place your SIM in a significantly older phone, or even a flip phone.

You could even download an app that dumbs down your smartphone to only taking calls and texts.

Point is, once you make using your phone unappealing, your brain will be less likely to want your phone.