First, I don't use any devices directly after waking up. I meditate for about 20 minutes upon waking and then try to read fiction for 40 minutes. So, all in, somewhere around an hour of no device distractions before starting my day.
Slack is one of the biggest interrupting factors while coding these days, more so than IRC ever was for me, so I try to have chunks of time during the day with it closed. This is something I've struggled with recently as co-workers always expect to be able to get in touch, but often I really need 30-60 minutes of uninterrupted focus for real tasks.
For personal things, I deleted Facebook and feel quite a bit better. I still scroll Instagram too much. I deleted the Twitter app from my phone and will only check it from time to time on the web. I try to turn on Do Not Disturb mode in the evenings, but it's hard when you have systems that potentially could go down and things could get escalated to you.
On top of that I try to take psychedelics a few times per year, not in any type of party settings, but with people that are close to me. Screens tend to turn up this feeling of disgust when I look at them in that state, so I automatically disengage with them. I find that for at least a short while after the trip my usage of distracting Internet things goes down a lot as well.
Interested to hear other strategies!