It doesn't take much to stop using smart phones / smart device .. try with one week ..

Day one - take out the Sim card and lock it in a closet.

Day Two - Shove your phone in the same closet.

Day three - Un plug all the smart speakers , smart cameras - same closet

Day four - Shove the tablets in the same

Day five - Pick up an old router , flash its firmware and set it up for home intranet.

Day Six - Turn of ISP router .

Day seven - Stop cable and set up a room or roof antenna for OTR .

Here you are with all your computers connected to each other .

Whenever you need to download things from internet - bike to local library or coffee shop .

Do it for one week .. and then back on ..

Next time two weeks - back on

Third time - tou wouldn't go back on ..