One of the things that helped me the most was maintaining sleep hygiene, that is, when I go to bed I am not on my phone or on the TV and when I get up I don't stay in bed but get out so I won't be stuck in it all day. What helped me the most was to leave my cell phone outside the room and buy a normal alarm clock. That way, I had to get up and leave the room if I wanted to be on the phone.