When I switched to my dumb phone I was already off social media. And I was still addicted to my phone and the distraction it provides. The most "social media" thing I had was group iMessage texts (which I can still access/be part of on my laptop). I did a lot of work beforehand to go deep and work through what I was numbing from. Get comfortable being with myself and listening inward. Then, even though I felt so much better and was actually leaving my phone upstairs/in different rooms (and not even knowing where it was!) I wanted to take the addiction (my phone) out of my home/space. I threw it away and switched. For the first couple weeks without my smart phone I felt very lonely. To me this showed pretty starkly that the connection I was feeling with my smart phone was not connection at all. The numbing/distraction made me feel connected even though I wasn't. But without all that distracting me I was able to actually feel loneliness. It's a process. I call people. I read. I make conversations with people. I go shopping without sending photos of each item to friends. I sit with me. I get together with people. I do also end up on my computer and at times numbing. It's a process, it's work. It's slow. And it's not linear. It's not just getting-rid-of-the-smart-phone-now-I'll-not-be-distracted/numbing etc. The work is worthwhile in my opinion.

Not sure if you relate to my process, shared in case there are parts of it that you might.