Don't be so hard on yourself. Yes, valid observation and time to curtail it a bit. But I think the 'stare at a screen' thing is a bit oversimplified. A computer is a medium of connection, mostly to other humans, or at least indirectly to human's work, art, etc.. So it's mostly using a tool for 'connection.' With anything, moderation is good, even moderating the moderation. But you're not staring at a brick. Don't oversimplify it.

But also don’t give yourself a pass.

As you said, everything in moderation. But many people far exceed the level of moderation.

I see couples/families often sitting in restaurants on their phones.

I see people sitting at intersections on their phones.

I see people driving while on their phones.

People often walk from point A to point B but spending much of that walk on their phones.

I rarely see people waiting somewhere without having to jump on their phones.

Again, moderation is fine, but I’d argue many are well beyond that point.