I’ve been suffering the same thing over the last few months. A helpful technique for me has been to swap out my smart watch for a dumb watch, and to put my phone in a drawer unless I intend to use it.

I also heavily limited the types of things Facebook will send push notifications for. It used to be that if I got a notification, it was because one of my friends actually interacted with me in some way. Now I get a bunch of junk notifications that I feel are designed to pull me into the app and not really inform me of anything, to get me back to scrolling a feed. Like I’ll get a notification that someone I don’t know made a post in a group I’ve been in for years without ever getting a similar notification in the previous years. So I basically turned off everything that doesn't involve my actual friends doing something relevant to me.