Something that helps a lot is to be ruthless with notifications on a smartphone. I basically have it set to only bother me for calls, SMS, and chat apps. Everything else is turned off.
And whenever I get a new phone, it surprising how bad the defaults are. Basically every apps default is to spam notifications.
I get basically no notifications except for IMs, important emails, and direct slack mentions. I occasionally scan facebook on my phone but I only do it like once a day.
That's exactly my setup. For the past year or even longer I've unsubscribed from basically every automated email that hit my inbox (or off to spam if unsubscribe is behind a login). Additionally I've got a huge list of muted words on twitter, mostly "politics in tech" buzz words. It's a much better experience.
Trying to replace hacker news with a hn newsletter now, but so far not really successful. But well, there are worse things.
I consider it a luxury to not need to carry a phone. I only know where my phone currently is because I made the effort to find it.
I have a couple of dollars and can afford lots of luxuries. Yet, it's the things I don't do that seem the most luxurious.
I spent years tethered to my phone. I was on call, at all hours of the day and in pretty much any location. To not be beholden to a cell phone is true luxury.
I do use it to browse when I'd otherwise be idle. I do sometimes email from it. I do SMS, MMS, call, and take a picture once in a while. I use a dedicated GPS and MP3 player, as needed. That's about it.
There aren't any apps on it that it didn't come with. Other than a few settings, I've only really modified the ring tones. I sometimes use it as an alarm clock, if I'm on the road.
Hell, I don't even have voicemail configured. You can call up the provider and they will disable it, if you've already set it up and change your mind.
I did give smartphones my attention but I've since realized how much happier I am without being beholden to it. It's a personal thing, but I'm happier not being obligated to answer the phone, or to respond in a timely manner.
It works for me. I expect many people are much happier with their Facebook, Twitter, Reddit, and the likes. If someone wants my attention bad enough, my door is unlocked. Everyone else has learned to be patient. I'll respond when I have both time and motivation.
I tried that before. Twitter still thought it was vitally important to notify me that Beyonce was pregnant. That was the last straw that made me delete it.
And whenever I get a new phone, it surprising how bad the defaults are. Basically every apps default is to spam notifications.