Addiction means one has - at least partially - lost control over him or herself.
This happens when sneaky routines are developed unnoticed.
So to beware or get rid off bad routines (habits),
one need to check, revise, change, or break certain routines regulary.
What is done intentionally, what unconsciously?
What's doing me good? (Not short termed!)
What's bad for me?
What feels good, what bad, distinguish it from the "Yeah, but..."
Everyone has to do things feeling not good.
The point is to distinguish feelings conciously, doing things intentionally.
To do so one needs to be capable of hearing oneself.
Regulary switch off all stuff that overwhelms your inner voices.
Switch off the infotainment bombardement for a while:
smartphones, tablets, computers, TV, radio, music, etc.,
avoid noisy and overstimulating places like shopping malls, concerts, cinemas, fairs, carnivals etc.
It all distracts you from listening to yourself
(Their overall purpose is exactly to do that: Listen to them, and block your judgement.)
Every "Boing! New message for you!" yanks you out of your meditative process of feeling into yourself.
Search the calm sea of total silence.
Check if you are capable of becoming and enjoying to be completely quiet for a couple of hours.
Get beyond boredom.
"Missing something urgent/important" is one of the main motors sneaking people into routines (addiction) they did not consciously chose.
Looking at the stark reality app. 99.99% of all of that is pure bullshit,
or at least must not be answered to immediatly, could wait for a couple hours, or days.
Do some walk in nature.
Doing it regulary is the very most best thing you can do to you anyway.
Meet and talk to real people.
Eat healthy. You are what you eat. If you don't feed yourself right, you mistreat your body, which is you.
There is a good chance you mistreat youself in other ways, too.
Drinking absolutely no alcohol (including other drugs) for at least three months can be a telling insight on many levels.
Take a look at your appartment and yourself: Outer neglect is a sure sign for inner neglect.
Read books
Look for sufficient compensation to get back in balance (sports, music, painting, cooking, foreign languages...)
Try relaxation or meditation techniques.
If this ain't no help, seek professional help.
Every engineer knows:
Unsolved problems grow automatically, and produce additional problems.
So work on your debugging routines continously,
be on guard for bugs permanently,
fix them immediatly.