My phone is attached to my hand

How can I spend less time on my phone? I find that I’m on my phone when I’m supposed to be doing something else like napping, studying, cooking, etc. Even when I’m doing an activity like eating or feeding my baby, my hand reaches for my phone instead of fully concentrating on the task at hand. I’m either on social media, playing a game, watching YouTube videos or researching topics that are not urgent.