That said, the biggest shift I encountered in my own phone usage was when I got an Aro box [1]. It's expensive (I got one refurbished), but pretty, and functional, and it has made a HUGE difference in my phone habits. I no longer keep my phone in my bedroom and when I catch myself ignoring those around me in favor of my phone, I can hard cut that off by putting it in the box.
I like the idea of simplifying your phone with software tweaks like this, but I have found the physical separation to be the most freeing, and encourage that if you're interested in freeing yourself from the screen.
I restrict myself from distractions by disabling hosts via custom rules in my nextdns account. It is enough and free.
You want to spend more time scrolling on twitter?
Fine, muster up the courage to ask your wife for it while she preps school lunches for the kids.
Simply use Apple's Screen Time but lock all of the Screen Time settings behind a pin. Have a friend or loved one create the pin and keep it secret from you and voila.
With Screen time you can have an "Always Allowed" list and if you use the "Downtime" setting it doesn't actually let you set limits past a one minute exception per app.
You also have to make sure that the downtime setting is 24 hours of downtime.
*Edit: seems like a lot of people are suggesting the same exact thing.
Shout out to TechLockdown (not my company) for making this sort of setup much easier to accomplish.