I have a simple solution for this - I almost never use my mobile phone except for mobile things like maps and meeting people.

It sleeps in a different room from me, and I try to never browse on it.

So if I do use the Internet, I have to walk into a specific room and sit in front of a computer. If I find I'm wasting my time, I get up and leave.

That means I need to choose to do something online. Before this ban, I'd find my phone had somehow made it into my hand without me thinking about it.

Tangentially, Sunday is one of my most productive computer days, but I very often take a day off in the week and go walking or hiking with my wife. Sunday I work with no one bothering me, Tuesday I'm hiking and not reachable.

People who depend on my work seem to really like it, so I'm keeping it.

I hasten to add that anything that gets you offline is good. I was a musician for decades and never got hooked on any of the many drugs people were taking, but I got hooked on the Internet in moments, and I quickly realized that drastic measures were needed...