If you find yourself spending too much time on social media-type or even general information consumption applications (like Redfin) on your phone, one simple step is to remove the native application from your phone. The mobile web for most of these are just janky enough to snap you out of your reverie.
Second, you can try changing your phone to grayscale. Lack of color may make use of your phone less appealing. iOS makes it relatively easy.
I tend to be a focused person, and like being focused. A couple of years ago I upgraded to a smart phone, mainly to get the larger screen (easier to read) and the speech-to-text feature (I hate pecking out a reply to a text).
I don't have WiFi enabled on the phone, have Cellular Data disabled, have never signed into my Google account (it's an Android phone), have Bluetooth and Location disabled, and have never downloaded any apps. It's a phone, period. I can't imagine having something in my pocket beeping and dinging at me all day long. It would drive me nuts and I'd never get anything done.
If I'm in the car and lost, I have a $100 Garmin GPS that works fine without having to load a bunch of crapps on my phone. Or someone is in the car with me and is quick to start navigating, which is even better.
Try disabling WiFi and Cell Data for part of the day. You might really like it!
Second, you can try changing your phone to grayscale. Lack of color may make use of your phone less appealing. iOS makes it relatively easy.
https://www.apartmenttherapy.com/grayscale-iphone-266894