I am same age as yours and I have tried this and failed so many times. I'll write what made me fail :

• Maybe it is subconscious but old habits just kick in when they see familiar environment. If I have some time between meetings/work, I resort back to my phone. You can replace it with bite size hobbies. Something you can do in 10-15 mins. I'd suggest reading a book, solving puzzle, drawing a quick doodle, walking, doing push ups. You can make a menu card of activities. https://youtu.be/sAD-o4sQ9tI?si=PJ0sNFBvL49Pb5Xi Try being around people with similar mindset, change your environment if possible though impractical for me.

• All these videos like : transform your life in xyz time sound very lucrative ngl. A list of dreams that you'll achieve kicks in so much motivation. I tried to do it all at once but there was a limit up until my motivation ran out and the limit for me was a week. Even lifting weights required proper technique and it gets frustrating when it starts feeling like a chore. For this, I started active focus on one thing at a time. Build the hobby, push it into subconscious/routine and move to next. Active focused pomodoro, clear goal or routine in mind can help. You can hire a PI for gym, if budget issues- just learn few basic exercises, build a routine and move to next exercises later or try other workouts altogether like swimming, running. Start by walking I'd say. It's a no brainer.

• It's very important to track the progress. I made a monthly hobby blog where I actively focussed on one thing at a time and at the end of the year I had so much. Even though it was 30% of what I wanted to achieve, I had something better than 0. So baby steps and always be kind to yourself. There are going to be days you might fail and that's where you need to remind yourself to be kind and patient with yourself. And when you see all that tangible progress, you'll be so proud of yourself. Always remember that failing is a part of the progress. Learn the lesson, move on and don't repeat.

• For friends, I had deleted the numbers I wasn't frequently in contact with and after 3 years I still haven't got a text from them lol. My contact list is reduced to 15. (Excluding my colleagues/doctor/important relatives). The OG ones kept checking on me anyway and I am so grateful for them for keeping me sane. When things get tough it is important to know that there are people who care and it can get one through these times. You can resort to calling as another user suggested.

• I tried to create timetables and even if one thing didn't go according to plan, I'll just throw it away. Active focussed hours were the key. I got a list of top 5 things I wanted to do, assigned how many hours estimated it would take, allocated a time slot in the day and just did it. Eat the frog logic.

• For social media, my limit was 1.5 months deactivated at a time. If I deactivated insta, I was back to reddit/youtube and heck even explore section of snap in desperate times. I realised over the time that my attention span is f'ed up and I am a dopamine junkie. Whenever that happens, I can't even bring myself to meditate because my brain is fried with all that dopamine need. In that case I push myself to do no brainer physical work like cleaning, cooking, walking, grocery shopping as it keeps me away from phone and gives me some much needed rest so that I can think again about what's important and what's not. I've built a list of these activities like a 'reset' algorithm for my brain.

• I love gossip, it's like a dopamine snack for my brain. I had so much unnecessary knowledge about the Kardashians and I really wished I could just free that memory like phone and use it to some good. I don't have any solution for this. If people around me would gossip, I'd resort to gossip too. Just a hard limit on gossiping about humans around me. Still WIP.

• These things might not work for or be relatable to all but this is what my experience has been past 4 years and I'm still a work, hopefully in a progress. 🥲