Using your phone and not using your phone can both be good decisions, but if you would like to try using your phone less, I hope these ideas are helpful to you.
Pasta Box as Faraday Cage
Put an empty pasta box (or any box) on a table next to the door of your home. When you enter your house, put your phone in the box.
If you are able to, go camping and leave your phone in a bag the whole time (unless you have some kind of emergency). Use an auto-response to tell friends when you will be back on the grid.
Freedom (for iPhone, Mac, Windows)
bonus: consider setting a recurring block using Freedom, and then asking a friend to set a password which you don't know.