Here is a gradated set of exercises to determine one's phone addiction, if any, in increasing levels of potential difficulty.
1 - on an off day, with no reason to require phone use,
put your phone in a dresser drawer for the day and
do not use or look at it.
2 - on an off day, with no reason to require phone use,
put your phone in a dresser drawer for the day and
leave your residence for at least one hour.
3 - leave your phone at home when either meeting friends,
getting lunch, or going to the grocery store.
4 - leave your phone at home when going into the office
for one day.
5 - leave your phone in a dresser drawer for an entire
weekend.
6 - leave your phone at home when traveling for more
than a day (vacation, visiting family, etc.).
