Last year, my average screen time was 17 hours a day. I couldn’t go anywhere without it, it became a part of me. But I went camping and left it at home for 4 days. At first, I thought I was gonna die, but it felt surprisingly good. I didn’t have to worry about replying to anyone and all that stuff. Since then, I have tried to detoxify (no use of gadgets) twice every month. It’s become my me time and it helped me discover my love for reading and writing. And now my screen time is down to 5 hours a day. And not like before, I don’t carry my phone everywhere.

i went through something similar; slowly decreasing the screen time is what worked for me, slowly but surely cutting out 1 hour per week until I met the goal, keep improving and getting better is all you need to focus on. and it's okay to seek professional help if you feel like you need it