You don’t need a retreat. You need a minute and a half of not reaching for your phone. The urge peaks, panics, and gives up, like a toddler whose tantrum has no audience.
The urge arrives before the thought. Your hand is already moving when you notice you have decided to check something, and by then the phone is in your palm and the decision was made somewhere you were not consulted.
Retreats are for people with a free weekend and a cushion. What you need is smaller than that. Ninety seconds of not obeying.
The wave has a shape. It rises, gets loud, tries a few arguments, then goes flat again. It cannot sustain itself without your help. Nobody has to fight it. You only have to outlast it, and it is not very good at waiting.
Try it once with a clock in view. The first thirty seconds are the worst, and the second half is oddly easy. The panic has a small tank. That is all this is.
Nothing spiritual is required. You can sit badly, breathe normally and dislike every second of it. The urge will still give up before you do.
Set a timer for ninety seconds and put the phone in another room. When it goes quiet, notice that you are still there.