Hi.. Use different devices for your office work and personal life. Also, if possible do your office work from different room/place (study room/table). Do not use the place where you sleep, rest, or relax. It will help you keep your mind off work when you are not working. Also, any screen time more than 3-4 hours in a day (24 hrs) is unhealthy. If you are in a line of work (software engineer, etc.) where avoiding screen time is not possible. Than try giving your spare time to enjoy a physical activity under the sky. It may be anything, walking, jogging, running, skipping, swimming, badminton, any physical activity/sport. Also, if you facing mental health issues please consult a professional. Phone addiction, etc. are more a product of some underlying issues than an illness in itself. People often fall prey to such addiction as a mean to feel better with minimal effort. Be it phone/game/porn/even substances, the primary purpose they are serving is to provide quick relief with minimal effort. But in doing so they harm the individual in multiple ways, including deteriorating their health.
Next Steps
Consult a Psychologist.
CBT along with Lifestyle Changes and Interpersonal Guidance and Counselling is required.
Health Tips
Mr. Gunjan Maithil
Senior Psychologist
Cell: nine six seven one three zero three one three four
Website: https://gunjanmaithil.wixsite.com/therapy
App: http://wix.to/fECHB08?ref=cl