A superb illustrated read about your (and mine) smartphone addiction. You should read it all, it’s on Nautilus.
Pro tip: reward yourself “variably” when doing an analog (i.e not tech) activity such as seeing friends or walking outside. By variably I mean don’t reward for a 1:1 ratio. The deal with Facebook is that you scroll aimlessly and then at some point you’re going to get a notification but you don’t know when. This motivates you to scroll more than if they gave you a reward (notification) every time you scrolled.