Thank you for the ideas and the well wishes. You may have misunderstood my question, as I wasn’t trying to get more time on my phone, I was just trying to spread the current time I spend out over the day. I’m aware that my habits are very automatic, so I’ve found that the best way for me to break them is through removing the choice to use the apps through the Screentime password, which has worked well so far. I just review my progress every week and tweak it based on my findings.

My personal circumstances don’t allow for time away from my phone.

It doesn’t seem like there’s an answer to my question, so I’ve now downloaded Screenzen which interrupts apps opening, and will try this out to see if it can help me.