“According to a 2019 report[22], the average person spends about 3.5 hours on their phone in a day with the top 20% of people spending more than 4.5 hours a day.”
Three and a half hours a day is a part-time job. The apps are built by people paid to push that number up. The advice here is to delete apps and limit notifications. That is willpower against a building full of engineers, and the engineers are winning.