Addicted to my phone and I hate it

Does anyone have any advice or tips for me please?

I’m a 32 year old first time mum to a lovely 15 month old girl. I’m CONSTANTLY on my phone and I hate it. I hate her seeing me on my phone and I can’t stop. She’ll be playing and I’ll be scrolling, most of the time it’s mindless scrolling. She knows what a phone is and is now taking it out my pocket. She likes to watch videos of herself. I always have my phone on me, either in my hand or in a pocket - if it’s in a different room I’ll be very aware of it. It’s actually gotten to the point where my hands are sore from scrolling and typing. I’m so embarrassed about it.