Alex Wood is an addict but won't give up his smartphone. But he has five strategies for limiting its control over him: "I used to wake up tired. My body would ache and my head felt sore, like waking up with a hangover. Finally, I took control, like attending an AA class for addicts, I faced my tech demons. Now I wake up refreshed and realise how much it was a 'real' addiction that affects your health."
tldr:
1) Don't charge it by your bed.
2) Kill all notifications.
3) Delete Facebook, Twitter, Insta and other "attention loop" apps.
4) Switch to Android, because it has the good self-control enforcement apps.
5) Stop checking email/turn off Push email.
All obviated by 1) throw it in a lake and get a dumbphone.