https://simone.org/tracking-screen-time/
This page is short and packed with valuable information. Read it in full for the best experience. Not worth summarizing, invite reader to read it in full.
But consider that anything not honoring your time and attention is disrespecting you.
This is why I use ad blockers, switched to Linux and why I'm always quick to delete apps that continuously nag me to do something.
That's what I like about FOSS. You see very few distractions that try to grab your attention. This leads to a rather quiet digital life.
To take it a step further, you could enable the Do Not Disturb feature on your devices and only grant notification permissions to essential apps. This way, you can enjoy some peace of mind.
enable the Do Not Disturb feature on your devices
I don't really need to do this ☝️, because I've done this 👇.
and only grant notification permissions to essential apps
Never do I get notifications that I don't want, unless I've installed some new app and haven't fine-tuned its notification settings yet, after allowing notifications from it at all. 👍
Besides all that, I definitely agree that the FOSS lifestyle helps with a quiet digital existence. You only ever take part in information that you seek out on your own. Very nice.
Also not having installed addictive apps like Instagram or Facebook with algorithm-controlled content, really helps keep away scroll addiction.