Wow! Have you installed the latest iOS update on your iPhone? There is a new feature called screen time in the settings and boy is it enlightening. It keeps track of everything you do on your phone from viewing pictures in your photo album to accessing apps like Facebook, etc.
It also has parental features where I can set time limits for my kids on their iPhones.
If you haven’t updated your iPhone I highly recommend it. If nothing else, it may make you set your phone down and really be present with those around you.