I’ve been in this boat. You need the phone apps and the web apps. You need to be across the new updates on all platforms and how that affects your advertising and marketing strategy. I feel for you!
I found the best way to deal with this is to mentally make the initiative to ask yourself why you’re reaching for the phone before going on autopilot and browsing your various feeds. I switch up where I put my phone, change pockets, leave it in my bag. This helps me think “oh wait, where’s my phone?” when I then instinctively reach for the regular place, I stop and think, “wait, so do I really need to look at my phone right now, or am I just on autopilot?” It’s made me much more aware and effective with handling the addiction.
I hope that helps!