Ugh. I've become addicted to my phone again. I recently have found myself lost in email when I want to be playing with my kids. Not disconnecting has also started to burn me out and mess with my sleep.
To counter this, I've started being intentional about when I am going to check email. I only do it when I can actually address issues, so I don't have to-do items swirling in my head.
My lo-fi trick? A simple rubber band. This creates a bumper that reminds me to think about why I am going on my phone.
So try it for a day. See how often you automatically reach for your phone versus being present in the world around you.