This seems like a kind of overfitting. The phone itself isn't a problem, at least as concerns the fear machine. On the other hand, staying linked to Facebook is a problem. I make regular daily use of my phone, but the use is limited to:

* Email

* Select communication channels (Slack/Signal/etc)

* Reading books offline (I download them in advance)

* Bus pass

* Flashcards

* A couple of offline ad-free games

I deny push notifications on all apps without exception. If someone needs to get hold of me, they have my number.

With this approach, I feel like my phone is a value-adding tool rather than feeling like it's tethering me to anything I don't want to be part of.