> The entire problem lies with the twisted motives of social media

Exactly! I myself do not identify with "we take the internet wherever we go, and its little colored icons are always beckoning, telling us to abandon whoever we’re talking to or whatever we’re working on and check the latest posts."

This is due to a few things. First, having long established pattern of using desktop computers / laptops, revealing "smart" phones as frustratingly limited devices. I can tap out maybe 5wpm on a mobile device, perhaps 10-20wpm if it has swipe input. Yet on a familiar keyboard, I can do upwards of 120-140wpm. That's an order of magnitude difference, with the qualitative difference of being able to type at the speed I am thinking.

This means when I'm using a mobile device, I'm only using it begrudgingly because I'm away from a real computer and need to solve a problem. If I'm hanging out with friends and someone else texts me, basically the last thing I want to do is take my phone out of my pocket, focus on a tiny screen, and start plodding along tapping out characters. This behavior descends from having mobile computing devices much earlier than most people (laptop and palm pilot around Y2k), when it was not socially accepted to ignore the people you're with and play with your device.

The second is that for a long time I used a phone running Lineage/microG, with only software from F-droid. Free software is designed with its main goal of helping the user accomplish their own goals, rather than the perverse incentive of proprietary web/apps that treat the user as a subject to be sucked in for as long as possible ("engagement"). If I take my phone out of my pocket to use the calendar or calculator or whatever, it's not like I then want to continue scrolling through my calendar or dividing numbers. If I take my phone out to show someone some photos, that is a real-world social activity. Both are limited stimulation based on tasks that can be finished, rather than the endless drip-drip of social media.

Sadly I stopped using that phone due to the early 4G shutdown in the US, and I have yet to find a good device to replace it. I've been using a throwaway "full take" Android that the carrier sent me for free, but my usage patterns have basically stayed the same. When I'm home, I generally leave that phone near the door since I have no use for it until I go out again.

Of course it's easy for me to say this - the difficult part is how to kick one's own addiction to the always-on proprietary software hellhole. I'd propose a large part of this is segmenting your usage across different physical devices - despite the universality of computation, having one or two devices that encompass all of simple tasks like checking the weather, employment, personal productivity, creativity, active relaxation, and passive relaxation is an anti-pattern. It simply blurs the lines too much.

Get at least one new device, ideally running only Free software, but at the bare minimum you need to not install any of the corporate willpower-destroying apps. You can still keep your "trash" device with all those apps you can't imagine living without, but silence the notifications and leave it on a desk/coffee table/etc. Only check on it occasionally, like daily or when you're relaxing at night or when you need to accomplish a specific task on one of the corporate dopamine apps.