I actually have something to contribute here! I had found myself using my phone too much earlier this year. So I wrote a tasker script that loads (randomly) one of 9 different apps. None of them social media. 1-4 are apps like Anki, Duolingo, and such to remind me/ force me to do some chinese review 5-8 are book reading apps Kindle (2x) , Moonreader, and Libby. 9 is my camera. It enables Do Not Disturb while those apps are running as well. My own rule is that I have to spend doing a minimum of 5 min review/reading on any of the apps. And if by chance the camera opens, I have 30 seconds to set up and take a shot.

99% of the time I'm done with all these little interruptions, I don't want to look at social media anymore.

My mental health has improved tremendously after setting this up. Would recommend 10/10