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For me its the phone use thats a killer, ive always had larger phones, if you notice how you hold your phone, and look at your wrist, its normally bent in, its not good to be sat in that position for such a long time, dont get me wrong, im a repeat offender. Not sure where you're located, but you can also buy a brace something like this, i found good results and also stops you using your phone as much: https://www.amazon.com/Featol-Adjustable-Support-Splints-Injuries/dp/B07BK4J9MK/ref=sr_1_24?dchild=1&keywords=tendonitis+brace&qid=1605803297&sr=8-24
One thing id recommend, is being digitally conscience, there are APP timers you can put on your phone, also changing where your home screen icons sit for things like Instagram you start to realise how much you subconsciously click things, even when you open your phone to say look up something else.