1st-take a breather. If at all possible turn off your phone if you can for an hour during the day or at least put it on vibrate.
2nd-put it in your bag, backpack or purse so you won't be tempted to look at it all the time.
3rd-Let's address your posture. At this very moment as you're reading this, how are you standing, leaning, sitting or sprawled out. Pull your body upright, tighten your core and pull the phone away from your face! In most cases we don't need to have the phone so close to us. Notice how usually the closer you get to the screen the more you hunch over.
I know this is just a start, but baby steps are easier to commit to.
GOOD LUCK, HAVE A GREAT DAY AND CONGRATULATIONS ON YOUR SUCCESS WITH THIS!!!
•If you have any questions please feel free to put them in the comments section below or email me at firstname.lastname@example.org