I came up with a practical way of moderating your smartphone. Turn off the sound and alerts. If there are a few people you need to let through (wife/kids/boss)

I came up with a practical way of moderating your smartphone. Turn off the sound and alerts. If there are a few people you need to let through (wife/kids/boss) then put them on a white list. Log out of all your social media accounts when you're done with them immediately. Log in when you want to check them, that pain point will reduce your usage, especially if you're smart and have turned on TOTP or other 2FA. That's pretty much all it took.