I've dealt with this by deleting all messaging apps from my phone, deleting all my socials, and not installing anything that isn't default to my phone. My phone looks like you just turned on a brand new iPhone. I only use it for texts/calls/calendar/email. Email notifs also turned off. Unsubscribed from netflix/spotify/x crap service and deleted their apps.

It's been bliss. I've been considering getting a landline and chucking this thing out the window as it is useless for me. After about 3 months I unlearned my old behaviour and can barely remember what I used to do on this thing 3+ hours a day.