All you need is some self-control. Just decide you're not going to escape on your phone all the time. It's a little harder if you're a more social person, because you need to put effort into coordinating it with other people at the same time, or at least find them then. Completely giving them up may be necessary if you're really addicted. But if you're not, you can get a lot of benefit out of just turning it off for a while any way.