The most helpful thing I've done was to set my iphone screen to grayscale by default [1]. Now if I look at my phone for any period of time and then look up the whole world appears to be so colorful (even in the dead of winter). The choice of how to spend my time becomes easier and I still have a smartphone in order to live comfortably in the urban world (open qr code menus, order car or scooter rides, present digital documentation or event tickets, etc.)
[1] https://intercom.help/flipdapp/en/articles/1970782-how-to-se...