I realise I myself depend too much on my phone. How do I cut down?

Admitting you are too attached to your phone is the first step, and the goal is to be the master of the device, not its servant. Start by recognising your triggers: boredom, restlessness, or the habit of touching the phone for no reason. Turn off unimportant notifications and keep the phone away at certain times, such as the first hour after waking and before sleep. Fill that space with worship, reading, or talking with your family. Put the phone in another room when you are with your children so you are truly present. Track your screen time and set a reasonable target. Start small but steady; small consistent changes last longer. See family digital life.