Unpopular opinion: find out the app that you use for personal communication the most. Identify the 5 most critical contacts you talk to. Tell them you are deleting said app. Delete it.

If you're having withdrawals, you can go back to the app once daily for 10 mins (no more) to check back to make sure said critical contacts didn't message you (people forget communication)

In 5 days, you will have freed 65% of your on device time. I'm not shitting you..I work in ecommerce and have run ad-tech platforms for a living. Most apps are built for addiction. Get off.