What a band 7.0 answer sounds like
Yes, I probably use it more than I'd like to admit, perhaps four or five hours a day. Mostly I use it for messaging friends and family, checking maps when I'm travelling, and watching short videos, which, to be honest, is where a lot of the time disappears.
As for using it less, I'd definitely like to. I've recently started leaving it in another room while I'm studying, and it makes a real difference to how much I get done. The hardest time is the evening, when I automatically reach for it out of habit.