I hear you in terms of the phone! Several years ago, when I abandoned my old account for months to fully disconnect from Hive and Discord and it was then when I learned how often I opened discord to check notifications.. I had to go to serious withdrawal lol.
It was also weird not to open anything Hive for a few months, I did that to fully disconnect from the old account and then come back later from scratch on this new one. But it sure made me realise how addicted to phone notifications I was.
In that period I learned that some things are better to only open on the computer, such as Hive, I don't have any Hive related app (nor do I want one) on my phone to read and comment. This is all restricted to computer time only. I try to do the same with whatsapp btw, just use the online version most of the times and when I'm done, I close the tab. Communities that are too active or group chats? Just mute them haha.
But I'm happy to read you already feel so much better, what a joy!
Love from Spain!
Sounds like you can relate.
This sure makes a huge difference and I might actually keep up this habit, even if I might return to a smartphone in the (nearish) future.
Un abrazo desde Portugal!