Find the interruption
Rather than deciding that all screen time is the same, notice the moments that feel inconvenient. Perhaps a notification interrupts a meal, an inbox distracts you from a conversation, or you lose track of a task while switching between windows.
Choose one of those moments to work on. A specific change is easier to assess than a broad promise to use technology less. Keep necessary communications and accessibility needs in mind.
Choose an arrangement, not a punishment
You might silence one app, move an icon off the first screen or choose a place for your phone while you are doing something else. Use the settings already available on your device before adding another service.
If other people rely on reaching you, explain the arrangement and keep an appropriate way for them to get in touch. A boundary should fit your responsibilities rather than create an avoidable problem.
Review the result
After trying the change, ask whether it reduced the interruption you noticed. If it caused more inconvenience than it removed, adjust it. You do not need to keep a rule simply because you once decided to try it.