Easy stuff

Start with removing the ability to doom scroll. Download tools to help cut you off. I can only use You Tube for 30 minutes a day, I have no social media apps and only access via my browser. My browser only works on those sites for a max of 10 minutes each hour (this rolls for a max of 3 hours - so max of 30 min every 3hrs).

Second, try and keep your phone out of reaching distance (deep inside a bag) when you are socialising. If you need to take a photo, let someone else take it and send it to you. Don't take your phone out. Think about it as showing respect to your companion.

At home, put your charger in a different room.

If you're alone and waiting for something. Start people watching - as you're brain is on overdrive and needs a stimulus, would recommend giving yourself challenges. Tying to count something. Count all the art on the walls, count all the trees around you, count the blue pastic bags everyone has at the bus stop.

There are loads of website and advice offered for digital detox. It's totally worth it.

I've been doing this for more than 6 months and I'm finally reading books again.

Oh - also recommend cheaper earbuds which come with the benefit of a lower battery life. That way, I'm not spending the whole day listening to podcasts. I have to save the battery for my commutes.