For me Ive found replacement activities like painting to do instead when I’m tired and get back from work with no brain capacity left. And whenever I notice that my phone use habits are starting to become much too dominant I take a week to decouple. So I turn it off and leave it at home as much as possible to break my habits. This takes some mental energy so it’s only possible in periods where I have the energy to spend.

I also intently buy small phones because it makes them less attractive to use in my experience. It’s unfortunate that small phones are seemingly disappearing from the market.