At the risk of being simplistic and reductive... you just... stop. Unless it's calling or texting, what you do via phone can almost always be done on a compute

At the risk of being simplistic and reductive... you just... stop. Unless it's calling or texting, what you do via phone can almost always be done on a computer/laptop. Allot a certain time of your day/week for handling life shit via a desktop or laptop, and a certain time of the day/week for reading news. Limit it to just that timeframe, and try to keep that timeframe small. Avoid social media as much as you can within that.