Help to reduce other social medias?

I have had plenty of dumbphones myself too and it does work for some people, but majorly inconveniences me when out in the modern world, literally everything needs a smartphone to do anything. It's better to work on impulse control rather than just taking away a phone, like don't worry I use instagram and youtube way too much as well, but personal improvement is better. A good alternative is to just get lost on spacehey, there's so many groups and things you can read and spend hours on, and it's all intentional not just mindless scrolling. Also what I found helps me a lot is yeah forums, and finding niche websites to go through and check too, it's not the internet that is the issue for your brain, it's more just how we interact with it.

Thanks, I'll try to work on my impulse, I think the worst thing is that I use my phone for short period of times, but they actually make up the bigger part of my day

Dw I'm pretty terrible at it too. Right now i'm kind of roleplaying that its the 2000s rn, spending time on this old youtube client, spacehey or newgrounds and other little sites and it's making me way happier haha.

Do you have a PC or a tablet at home?

I find that it helps a lot to delete the apps and associated accounts off your phone, so the barrier of entry is higher. If you'd have to reinstall the app you get a minute more to think about if the constant barrage of content is worth sacrificing your mental health for.

I have the following strategies:

I installed a launcher, where I can block certain apps for a specific amount of time. So I can still browse reddit and so on when I have downtime at work, but as soon as I leave there I block them, so I can only check them on my PC, where I'm more location bound and can't doomscroll mindlessly.

I decentralized my smartphone according to my needs. For music I revived my old ipod, installed a bluetooth adapter, swapped the 30pin connector to a usb c one and put a 3000mAh battery in. For reading I got a kindle. I don't take pictures or videos that often so I don't need it, but if you like taking pictures get a digital camera.
Everytime you take out your phone for any reason, be it taking a pic or changing a song, you always, almost automatically, check your notifications or whatever comes to your mind, since it's readily available once your phone is out. Even the app icons are designed to attract your attention, being colorful, easily identifiable and just a tap of the finger away.
So, if you limit your choices by what the device you just pulled out can actually do, you're less likely to get sucked in. My phone can give me any content I want, on my ipod I can pause, skip, and choose another song, that's it.

I try to consume content in places dedicated to it. If I watch a movie on my TV on the couch, and my phone vibrates, I'm likely going to check it. If I go to the cinema to watch a movie not only am I more immersed, you'd have to put a gun to my head to get me to pull out my phone and suffer the shame of being one of "those people".