Two profiles: profile 1 has no notifications, reading apps (ebooks) and shouldn't have a browser (mine does and shouldn't); profile 2 has all apps, inclusively all of profile 1 apps. Idea: have an "offline" phone. Good for battery. Whenever I need IoT or something else, I shrug and change profile.
Use desktop apps/desktop browser: should work. Doesn't much. When I'm on laptop I tend to do terminal stuff, social apps feel like wasting time, do it fast and multitasking mode. Multitasking is not really what I want to train my attention span. Sometimes I turn on notifications but put system notifications in DnD so I can check what's notificated every half an hour or so.
Use Waydroid to have social apps: should work, never worked.
Special profiles on social apps: my current social apps have only institutional accounts being followed. Some decorum is kept, and with it, sanity. Exceptions: Facebook, Bluesky, Mastodon, Linkedin, where I follow regular people. But I really should implement something similar for my LinkedIn account.
Alternate sites/apps/mode of usage: use WhatsApp/Telegram to interact, say hi to some people online on Facebook Messenger, install Discourse; on group chats avoid links or include a short summary written by an human of why people should open your link and a quick "what's on the link" description.
These are my takes to extract some humanness from my machine mobile phone.