Have them write down the password and keep it in a safe place where you DON'T know where it is.
 Until you are under the time, it will shorten and will stop as late as 15 minutes per day. After a week of perfect under the time, you can recover 15 minutes. This will stop at 2 hours. Then after 2 weeks, will go up one hour. Your goal is to stay under 2 hours with the hour wiggle room. After 2-4 months of having a close to perfect record, (1-3 times) you can get rid of the parental controls for good. This should keep you under 2 hours of phone time now.
Have your child, or spouse create a password for parental controls so you don't have more than 2 hours a day to be on it.
If you don't comply and you run out of time before you get home from work, then have them shorten the time by 10 minutes every week.
{"src": "wikihow-all_validation", "title": "How to Keep From Spending Too Much Time on Your iPhone3"}