If you’re really serious about overcoming your addictive tendencies towards internet use, you should really consider getting “dumb phone”. Something like these:
You can get something with a full keyboard and the ability to text and make calls, but limit it to that. As for notes that is usually equipped and most of the later generation ones have cameras. The two things you won’t have are iBooks and Maps. This is where you need to start using the laptop or desktop computer instead.
Let me explain a little more. Two years ago I was feeling the same way about my phone. Instead of posting about it on a forum I unfortunately out of desperation and frustration decided to throw my iPhone against a wall and smash it. My issue with the smartphone is that anytime I would need to use my phone I would end up automatically doing something I didn’t need to do on the phone. I tried content blockers, putting my phone away while not needing to use it, most of the things I tried seemed to make others who were trying to get a hold of me impatient and as a result it didn’t fix my problem.
After my phone was destroyed and no longer usable I opted for a phone with a full keyboard like the one described above for $39. https://www.amazon.com/ZTE-Altair-QWERTY....
I treated it like an experiment. I observed how many times I would pick up my phone automatically when I felt like I needed to do something. It was crazy how many times I would pick up my phone instinctively. I ended up printing directions out, asking people for directions to the freeway, and somehow managing. I had to explain myself to everyone who questioned my choice in phone but it was worth it. I got over my addiction and it forced me to actually reach out to others when I was still dealing with my anxiety issues. After 3-4 months I decided to start carrying around an iPhone in addition to the “dumb phone”. It was my mom’s backup and I didn’t add a sim card, I just used it like an iPod. I set it up with no apps except for downloading YouTube and Facebook messenger. When I would have internet I allowed myself to use the iPhone and tried to keep mental track of what apps I used the most. A few months after that I felt that I was ready to use an iPhone as the main option again cellular data unlimited and everything. I opted for it and of course in the first few weeks I was going a little overboard, but i kept reminding myself of the effort I made to not use the smartphone addictively and within a few weeks of adjustment I finally came out of excessive phone use for good. I was so grateful for directions it was ridiculous how much better my sense of navigation and direction were without it though. It was the perfect reward for I guess sobering up on my excessive internet use tendencies.
Maybe it’s just me but I think I’d recommend getting a “dumb phone” as a cleanse and as a self experiment to anyone. It really really boosted my confidence that I was able to overcome something on my own. As for the anxiety and depression, it’s not the world’s toughest problem but it still is a huge setback. This is by no means a cure to those behaviors but it’s definitely a step in the right direction. I wish you the best of luck, let me know how it goes if you implement this or some other solution.