@Mtt nice. Since moving fully into the apple ecosystem I have accomplished that by treating each device as a compartmentalised thing. Basically, my macbook is for editing photos/videos and such. No social media on it. My iPad has the social media on it and home automation, robot vacuum etc. It stays in the office and requires me to go there and pick it up to procrastinate.

The iPhone is my digital ID and wallet. Drivers licence, password manager, car control, bank apps. No social media, no notifications for social media. And it has my encrypted messaging inclusice of iMessage.

The watch, is specifically only notifying me about health and fitness tracking and urgent messages/phone calls from favourite contacts only.

And I make heavy use of the focus modes. Work, Personal (home), Driving, Hiking/Activities/Fitness etc etc.

I find it has greatly overall reduced my phone pickups just to check notifications and screentime as a result.