Smartphone and screen addiction is a real problem for many people. For most of us, chucking the iPhone in the garbage and buying a boutique dumbphone isn't really an option. Email apps and Google Maps have become indispensable to modern life.
There are a few things you can do, however, to help keep you from endlessly scrolling.
First, figure out which apps trip you up the most. Seeing usage stats can show you, for example, that Instagram and Twitter get most of your attention and time. You can look for this basic info in the settings on your phone, but there are several apps that provide a more detailed analysis of your screen time and smartphone habits, like the Moment app. The paid version even comes with a "phone bootcamp" to whip you into shape.
On Android, the Quality Time app gives usage history for each app and sends alerts when it detects you've "overused" them.
Another app, Off Time, lets you temporarily restrict access to apps and the internet as well as block phone calls and text messages so you're never tempted to pick up the phone. You can also send a scripted autoreply out so colleagues and loved ones understand why you're ignoring their texts.
To learn more, check out the video below from CNET: