I know that feeling.

It takes some self discipline and effort to use our phones in non-unhealthy ways. I'm still working on it myself: to configure software, notifications, reduce mindless scrolling.

I'm naturally curious and so I often find myself asking an AI chat bot about things: sometimes about random stuff but more often my AI chats are aligned with my learning goals, and I love that proximity to knowledge. I guess this could become a somewhat unhealthy behavior, but I don't consider it a problem yet.

For me the most important thing is to be mindful of the power and addictive tendency of our phones, and crucially for me: to use the phone as a tool, especially for creative endeavors.

The sad thing is that children are forced by the school to register google, facebook, and share stuff there. One can say that it is a matter of willpower, but I'd say that it is more like forcing them to carry drugs around and expect them to stay away from it.

Genuine question: why didn't you just turn notifications off and logout/delete yourself from social media?

It's not hard.

The devices are amazing tools, just don't use social media and you'll be fine.