I call it Phonevorce and I've done pretty well by

- Using AdGuard's pattern matching to block URLs I found distracting (news sites, youtuble)

- Deleted all apps I spend too much time on (basically down to Discord where I have two or three communities I check in on)

- Leaving my phones in the other room all day

- Turning all notifications off except for a very small select few whose (calls only) go through

- Deleting all social media (still have HackerNews (computer only), Discord)

It's great! Love it. Fuck your phone. I use mine to check bank accounts, do Spanish flash cards, and occasionally to look at housing and life is calmer and nicer and I get more done.