Ask these 3 questions that I learned from the book “How To Break Up With Your Phone?”:

What For?
This question reminds you to have a good reason to pick your phone for, what do you want to do with it? Reply to something? Make a call? Search for information? Or just pass time?
Why Now?
This question forces you to check your emotional and physical state. Where are you now? What are you doing or should be doing? With whom? Are you bored? Uncomfortable? Anxious? Or simply trying to avoid others?
What Else?
What else can you do with your precious time or to feel better now other than using your phone? Could you go for a walk, journal a bit, take a few deep breaths or simply have some water?

Super Questions to keep in your mind and maybe use as a lock screen image like the author suggests.