I’m seriously worried about my own ability to do those things. I’d throw my smartphone away, but there’s so many things that currently expect you to have one that it’s frankly impossible.
One interesting idea I have seen is getting a smartwatch with 4g and then leaving the phone at home. The watch is good enough to send an important text or take a phone call but its not good enough to scroll social media.
Deinstall the social apps, stay logged out of their web version, aggressively disable notifications, and turn off data unless you need it.