It's easy to free yourself from a phone.
Simply don't touch it until you need it.
Get a belt-clip holder and Leave It Alone unless you get a call.
Not a text, but a CALL, and don't take just any call,
but only those that pertain to matters you consider important.
Don't tell anyone you're doing that.
Let them learn it for themselves over time.
Keep calls SHORT --- no more than five minutes, and no "chatter" allowed.
Get right to the point and then quickly end the call.
Long conversations should be held in person.
Check your voice mail no more than twice a day;
preferably only once, and don't call everyone back.
As with not answering, don't mention it.
Don't reply to texts with texts.
Call the person, but not every time.
As with calls, it should be something important.
Texting should be no more than One Percent of your phone activity,
and your phone activity should be no more than one to two hours a WEEK.
It may not be easy, but if you make an effort,
you might achieve a remarkable result without suffering too much.