Holding your phone closer to eye level lets you see the screen without tilting your head forward — this one change alone significantly reduces the load on your neck. At a 15-degree forward tilt, the load on the cervical spine roughly triples, so holding your phone at chest height with both hands (instead of in your lap) is a good habit. During long scrolling/messaging sessions, bringing your head back to neutral and doing a short stretch every few minutes is more effective than staying in one position for a long stretch. The goal isn't to stop using your phone — it's to put less load on your neck while you do.