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
I'm surprised there are so few on the market. The reason I gave up on Nokia in 2020 was a handful of apps: taxi, maps, messengers.
All of that would perfectly work on e-ink. Instead I got a Pixel and after four years I have attention span of a squirrel.
Really have to do something about it, will try grayscale for now.
As an experiment, I wanted to try something similar, but more extreme maybe since it's not Android AFAIK
https://www.thelightphone.com.
Also I wonder if my app is working nicely on an e-ink smartphone, very interesting.