I leave my phone at home, or off when I want to, but the single biggest improvement of privacy and peace comes from "downtime" (iOS > settings > Screentime > Downtime). From 20:00 till 06:00 I will not receive any messages from apps.
On top of that "do not disturb" (iOS > settings > Do not disturb) hits at 20:00 and ends at 07:00 where no one can call me (except for those who are in my favourites).
On top of that "do not disturb" (iOS > settings > Do not disturb) hits at 20:00 and ends at 07:00 where no one can call me (except for those who are in my favourites).
So basically my phone is dead > 20:00 till 07:00.
Best of both worlds to me.