I came across a simple solution several years ago. I turn my phone off and leave it off for extended periods - numerous hours at a time. Then I'll turn it on for a moment, see to who's called/messaged and turn it right back off. Sometimes my phone is only on an hour total a day. By way of example, I'll turn the phone on and then leave it in my car when I go into restaurants. Check my calls or messages when I return to the car and then promptly turn it off. Why would I leave it on to bother me?

The first thing I noticed was that I started long form reading again. Great novels, classic books and hand held magazines. Then the 1990's reappeared in my life and my three automobiles (around town beater, nice family car, and van life van ) each started harbouring separate libraries again including maps. We only use Google maps for finding our way around cities now. Anywhere else and it's a map atlas. I reintroduced myself to vinyl records in the house and cds in the car.

Most importantly my mind became peaceful again. No more blue check dopamine shots or opinions from "friends" on Facebook who really weren't. Best of all with my phone turned off I've become semi-invisible again. I can travel without being tracked. There's more but you get the gist... As Richie Havens sang at Woodstock, 🎶Freedom, freedom...🎶