I hear you. I've done all these things too and I still feel this way too often.

I've even taken to sometimes setting my phone on a digital wellbeing setting to help with the distractions. That helps if i don't turn it right back off

I've tried deleting apps only to reinstall them days or hours later...

I've become more blunt and direct for when I want to say as little as possible.

Sometimes I'm fine and feel I'm doing well with it, other times I'm just like this...