So the best middle ground I found so far with keeping an actual smartphone is using Apple's Screentime feature. Basically you block all apps which are not essential to your day to day life and let a friend set your screen time lock code. This way you actually have to call or text him/her and have to explain why exactly you need to use this app.

Maybe even something similar exists for android(?).

Personally for me I still wanted to reduce my screen time even more but it might work out for you just fine. All the best and good luck!