For a few years I've been aggressively removing anything being pushed to me. Notifications, emails, feeds. My phone is on silent mode most of the time. Most things do not require my immediate attention, right there in the middle of another task.
I have also unfollowed everyone and everything. I check specific things when I remember about them. There's nothing to catch up on.
https://nicolasbouliane.com/blog/silence
I also have less patience for maintenance. I trimmed down what I self-host to things that just work.
Same. I disabled calls from non-contacts, and then my phone stays in silent mode all day, unless I expect calls, like friends coordinating a meeting etc.
I also mostly keep it away, either in my pocket or on a shelf. Or wherever I left it. There's no hard rule, I just don't care.
All on-screen notifications are blocked except for messengers (not that I had notification spamming apps in the first place).
This created a unique setting where I'm all my own. It's not an immediate value, it builds up in months.
Physical distance works wonders. Just keeping it in another room or in my backpack is enough to forget about it.