This pretty much sums up the problem with handheld technology nowadays. Yes, it is incredibly useful and the opportunities are amazeballs. (I mean, the whole internet inside your pocket? Damn.)
But it’s used more and more as what you said. An escape and a burden. Both of which are not healthy at all.
Since this is a great piece with a lot of takeaways, I want to to add my own personal tip: Make your phone boring AF.
Put all the time-waster apps in folders and hide them away. Have only what is useful on your homescreen. Consider a simple, all-black background. The less attractive your phone is, the less you will interact with it.