I started by deleting an app a month until my phone was so boring I kept forgetting it at home, and ultimately abandoned it entirely. It took a couple years to

I started by deleting an app a month until my phone was so boring I kept forgetting it at home, and ultimately abandoned it entirely. It took a couple years to recalibrate my dopamine reward system gradually until I could enjoy just existing in my own thoughts and brain again while away from the internet, learn to navigate for myself, etc. For "landlines" I just ported my families cell phone numbers (with their total consent and support) to a voip service, then got VOIP ATA boxes which allows plugging traditional landline phones, including an actual payphone for fun, via ethernet or wifi. Costs a couple dollars a month.