Like all addictions it's about habits and you compete with multiple trillion-dollar companies to shape your habits for you. Luckily, you are closer to where decisions are actually being made.

So the measures, in no particular order, but vaguely resemblign an escalation ladder:

1. Get a shittier phone. Something worth 100 eurobucks from aliexpress working on a slow mtk soc, outdated android and all that

2. Disable all notification forever, also incoming call ringtone with a voice mail saying you will return the call tomorrow

3. Get a landline or equivalent land-line like voip phone on a table in a hallway. With a voice mail of course.

4. Start leaving the phone at home when you go for a short walk or somewhere in a shop.

5. When you do take it with you outside, put it in a banana bag under the jacket instead of your pocket and then leave it in the bag when you get back home.

6. obviously remove all of the dopamine junkie apps.

7. don't look at the mail, chats, news, whatever is there before lunch, specifically don't let it be the first thing getting your attention in the morning.

8. doing a prayer 5 times a day and going to mosque or whatever you have to counter balance the influence of shaitain sitting your pocket for the last 10 years.

9. allowing yourself to use junkie apps for a dopamine hit when you actually need it but deciding the time and trigger yourself (separate phone with instagrahm turned off most of the time, only scrolling it while you are outside in the park in a nice setting after having a juicy piece of junk food, icecream or whatever, etc).

"outdated android and all that"

But then don't do anything money related with it or use any important account details.

Get GrapheneOS. Install FOSS apps whenever possible, via Obtainium. Signal if need be. A RSS reader. No social networks. Get a Kagi subscription to ensure no ads and bias.

Voilà

What is a "banana bag"? I only know it from the medical usage, and don't seem to be able to find anything about the phrase otherwise.