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.
Real addicts don’t need any specialized apps. I have a Pinephone with SXMO and no social/messaging apps (except a weird dmenu-centric Reddit client I never use) but my IRC and HN addictions are still fed by an eternally open terminal and browser (though I can close them with a swipe or squeeze, they inevitably rise again unscathed when I ssh back into the server where weechat lives in an immortal tmux or reopen Firefox and tap “Restore Session”).
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.