For me the only really useful intervention was getting a black and white e-ink Android smartphone. I started to read a book per month and my short video watching time was decimated. I got the Bigme Hibreak which isn’t the worst, but lacks recent android versions. Gives me hours of my life back every day, compared to the phone addiction I experience with my lcd colour screen smartphone
https://www.thelightphone.com.
Also I wonder if my app is working nicely on an e-ink smartphone, very interesting.