Technology is indeed advancing faster than we can blink. Evidently, we have no choice but to conform or risk being left behind! I tend to be rather conservative when it comes to technological advances — I also did not buy a smartphone until 2015! But alas, the time came when I could no longer postpone the inevitable.
What you suggest about taking baby steps, gradually diminishing screen time, is an excellent technique. Quitting cold turkey is near impossible and sets you up for failure. Your brain has come to depend on that instant gratification like a drug.
I have disabled Instagram and Twitter notifications on my phone and only check these accounts at designated times during the day. Removing the notifications entirely eliminates the choice — when I don’t see the notification, I no longer need to decide what to do with it.
I appreciate you taking the time to share your thoughts! They are always welcome. Have a great day, and good luck with your own smartphone habits!