This is a tool.
Go back to basics: Phone. iPod. Internet Communicator.
Live in text. Ebooks, RSS, email, essays, and messages.
Different focus modes for different locations and moods, with home screens to match.
No notifications except messaging apps. Even that feels like too much.  Don’t read socials on the phone. They aren’t worth the attention. No apps for these are allowed. Log off on browsers.
(The one exception is micro.blog, set to post only, for posting pictures and ideas.)
Post as if it is a letter or gift for your friends.
Don’t be part of the river of suffering.
You don’t have to be there.
Get rid of apps if you feel you are checking them too often or they are just taking up room. Don’t use blocking software…Either have apps on your phone or don’t. Log out if it gives you anger. Delete if you don’t find joy there.
Search protocols: Wikipedia first. Then DuckDuckGo.
Siri AI for quick answers (but don’t trust it!). Never for writing or creation. That way lies violence against everything good about being human.
Turn off all AI writing tools in chat and email. Be human to the people.
No games. Not even Tetris.
No video allowed on phone. Too easy to fall in a youtube shaped hole.
News is allowed in magazine or newspaper form only, and only in the morning. Don’t go to news sites.
It should not interrupt you, or make you suffer.
Big playlist of music, curated by you and your friends.
The question should always be: does this make me feel happy and productive? If not: remove.