Technology is amazing. At the same time, few of the technological devices are addictive; at least to me.
I reduced my phone usage by
1. Deleting social media apps on the phone.
2. Making my phone greyscale.
3. Changing the design left-handed friendly.
4. My main screen only has apps that are one-way apps. Like Google maps, recorder, notes, dictionary.
I use the apps and I return to my work. There's no app that's on main screen to surf mindlessly, not even news apps.