It takes some experimenting. Longer breaks perhaps. Less screen intervals. What tends to help a lot if you see what happens when regular daily routines are disrupted (a weekend away, a trip, new hobby, etc).
It’s a common issue and can take a bit of exploring.
As for understanding addiction, I am a big fan of this book: https://www.amazon.com/Biology-Desire-Why-Addiction-Disease/dp/1610397126