Disconnecting works for me. I don't participate in social media outside Hackernews and only read RSS feeds and newsletters from high signal-to-noise sources. About phones, I have a basic smartphone that I use for calls, messaging, calendar, and some day-to-day life apps.

I used to be hooked on social media like Reddit, YouTube, Facebook, and mainstream media. But over time, I've grown increasingly disillusioned with the quality of the content soup on them. So for me, there was never a need to constrain and curate information actively.

As Matthew McConaughey wrote in their book "Greenlights" - "When we decrease the options [choices] that don't feed us, we eventually, almost accidentally, have more options in front of us that do." Worked out that way for me with information. Just decrease the amount of algorithmic sludge you consume, and you'll find that the quality of the information you take in increases.