Please do not take this as me being flippant, but it is also an option to reclaim your independence and not use a smartphone, or any phone at all. Since I started doing this, the effects on myself were as expected, better focus, etc, but the secondary effects on my social circle were unexpected. People take more care to be on time when they say they are meeting me places, no more calls as I arrive saying "oh okay, youre there? Im walking out the door". No more "drive by" social interactions that spawn new storylines and gossip that I dont need to be a part of.

What was most unexpected is how, unprompted, a lot of the most ardent phone abusers in my social circle started gradually releasing themselves from their phones, putting them in a drawer, or just outright turning them off for weekends.

I have a single prepaid phone that my wife has the number to, it has no apps, no email, no scrolly things. When we are apart, it is turned on, otherwise, my time is otherwise occupied.