Go into your phone and change your notification settings. You can re-train your brain so that you aren’t on high alert for notifications any longer. Go even one step further, when you’re ready, and reduce the number of times you log in to check your social media accounts.
Make the decision to wait to check your phone for at least 30 minutes after you wake up and do not look at it 30 minutes before you go to bed. If you can, charge your phone in another room. Even if this means you need to go out and buy an actual alarm clock. Get one with a battery back up so if you lose power it will still wake you up, if that is a concern.
Ban phone use during mealtimes. If you are with people, be with them. You aren’t missing out when you’re with your friends and family, but you will be if you spend more time checking in with everyone else than experiencing life with the people in it.