Had a dumb phone until a few years ago. I decided to get a smartphone mainly for Urber/Lyft and do use them a lot. To try and keep my old phone sanity I turned off notifications, turned off location except when needed, use airplane mode often when I decide I don't want to be disturbed, have code only access (no easy finger unlock), and leave the phone at home sometimes when I go out. Working well so far. Nice to have maps, camera, video camera, and email on the go sometimes.

Also, no phone out at meals or bars except to look up facts.