My mental health improved significantly when I started leaving my phone at home. Often. As a default. Go to the gym without it. Go to dinner without it. Take a walk without it. Go to a museum without it. At first, you will start to come up with justifications for why you can’t do this. But once you overcome them, you will start to experience a wonderful mix of creativity & happiness as you unshackle yourself from your handheld dopamine casino.