It strikes me as quite absurd to completely reject the idea of having a smartphone, considering its immense utility. Whether it's navigating unknown places, staying connected with people through messaging, or filling downtime with reading, the smartphone is an indispensable tool of portability. Nevertheless, there are times when I deliberately go for several hours without using it. Also, I configure it to where I don't receive notifications for anything but very serious things. I've intentionally limited my message checks to a few times a day. I often use it in offline mode. For example, to generate a map of my hiking route, or areas of interest I visit, or enjoy podcasts in areas with no internet coverage. Living in a wilderness area certainly facilitates this detached approach.

Additionally, I've adopted a strategy of using different smartphones for distinct purposes. One serves for messaging, podcasts, and general internet use, while the other, my "Fiat" phone, is reserved exclusively for interactions with businesses and banks. (Sadly, shunning the fiat world completely is yet simple to do for me.) This compartmentalization helps me to utilize smartphones without succumbing to their attempts to spam me with offers,notices, etc

I use smartphones as useful tools but I'm not under control of them.