That said, a few years ago I was forced to do this because I was on a beach in Mexico with no service.
It took several days for the addiction to wear off, and I had been already ‘on vacation’ for about 2 weeks previous, just I was still plugged in.
I highly recommend detoxing from screens regularly. Many Orthodox Jews I believe do this every week, and I have often tried to get myself to do the same.
I also have rules I never break: like never answer the phone during dinner.
There’s no good way to ‘moderate’ per se. Moderation will take the form of setting small strict rules and adhering to them.