In the past (almost a decade ago) I often intentionally took my dogs to a walk without my phone so I can be in the present with them. A good 20-40 min walk after work sniffing lamp posts and grass.

Then I found out there are podcasts and if I do not listen to one I feel I am missing out an opportunity to learn what is a fake feeling as I do not remember almost anything of what I listen to :D

So for a year now I try to get hooked off and even if I have my phone with me and walking or driving doing it in silence. Sometimes it is nice, but hard to get off the juice.

I like the watch-phone back-up idea.

I also tried to find a phone what has e-ink display, has 5G capability for GPS but does not support much else over maybe reading ebooks. No luck yet or maybe I just don't trust enough of the brands who currently provide something similar.