I found the following 3 measures quite helpful to make my smartphone less intrusive in my daily life:

1: I don't bring my smartphone into my bedroom. My bedroom is a personal and intimate space, no need for the outside world to barge in via smartphone.

2: I disable or silence every notification I get. The only time my phone draws my attention is if I am getting a phone call, my wife texts me, or if I get a Pagerduty.

3: I uninstalled or disabled all social media apps.

Number 2 had the biggest impact on my family and work life. When I spend time with my kids, my phone only rarely interrupts me.