Smartphones have certainly made my life significantly worse. I'm so glued to my smartphone that it has even replaced other kinds of time-wasting considered to be frivolous. I don't play video games, I don't watch TV. I'm just scrolling all the time. It's hard to explain to my therapist that, no, I would like to spend more time playing video games. From there I think it will be much easier to build in more time for reading books or being a good partner and parent. The smart phone feels like the biggest obstacle.
Of course I know that it takes two to tango, and if I didn't have treatment-resistant ADHD the phone wouldn't have it's hooks in me the way it does. Back to the treatment drawing board, I guess.
In a lot of cases I'd argue getting rid of the thing costs you more than you'd gain but in your case a year long retreat might help a lot. It sounds like your phone (and the services running on it) is literally siphoning away your life, maybe getting rid if your home internet connection (gasp!) should be part of the consideration.
Of course I know that it takes two to tango, and if I didn't have treatment-resistant ADHD the phone wouldn't have it's hooks in me the way it does. Back to the treatment drawing board, I guess.