Check what a similar phone or broadband plan costs from another provider, including the length of any discount. Call your current provider, say you are reviewing the bill, and ask for a plan that matches how you actually use the service. Be polite and specific. You are asking for a current offer, not a fight.
For energy, compare suppliers where your local rules allow it, and look at the unit rate and the daily charge. A loyalty discount is only useful if it beats the alternative. If you cannot pay, say that early and ask about hardship programs or a payment plan. Silence usually produces late fees.
Start this week
Open one bill, write the monthly total, and spend fifteen minutes finding a comparable plan. Call only if the gap is real.