Settings -> Digital Wellbeing

Is what I used to do back when I was more in control of my life. Particularly effective when you set timers for specific apps, you can limit the time of day you’re allowed to open them at and also set a black a white color filter. No colors helps your brain wean off of some of the addictive pattern-forming stuff.

I should turn mine back on

I use an app called Block. It has reasonably configurable annoyances.

https://play.google.com/store/apps/details?id=com.wverlaek.block