I limit the time I can spend on apps that distract me. I can use youtube, twitter, etc. for a combined 30 minutes, then my time is up, and I can only use essential apps (whatsapp, calendar, notes). On iPhones it's super easy to set up rules like these, using the screen time manager, and then giving the pin to a friend who only gives it to you if you need to change the settings. On android it's not as easy but solutions also exist.

It's difficult for apps like chrome that are distracting but also useful, I personally also limit chrome, if this means I can't look something up so be it, it's worth it for me.

Why more people aren't doing this is one of the main things that confuses me. People are constantly complaining about using their phone too much, but they don't just do this. I guess I'm an extreme outlier in terms of how willing I am to restrict the actions of my future self.