How do you unglue yourself from your phone?

Once I get to the bed, I watch an episode of whatever movie I am watching, by the end of the episode I am already tired , I just lay my phone far down and spend next couple of minutes thinking of good scenes , and before you know it I am off to sleep.
During the day , I just keep my phone and fill my mind with things I want to achieve etc

I remind myself that change and progress aren’t going to happen unless I make it happen, then I remind myself of my goals, assess what my capacity is at the moment, sometimes I don’t have the energy to do the big changes so I pick a few small ones, maybe look at my inspo boards quickly for some quick motivation, then turn on my favorite music, start a stop watch on my phone, or an alarm with a set time, SET THE PHONE DOWN, and force myself to focus on the task I chose either until it’s done, or until the timer goes off.