Like many others, I find myself in the weird middle of wanting (needing) some of the conveniences of modern tech, but not liking its pervasive domination over my life. Smartphones in particular are a source of need but don't want tension.
I've tried a lot of approaches to dealing with this and am now 24 hours into the latest try:
I got a used Apple Watch (starts at $130) with cellular capabilities. Added it to my mobile plan for an extra $9 a month.
Found a little case for the watch on Etsy for really cheap.
And my smartphone now basically stays at home, plugged in, more or less untouched.
When I go out, I carry around the "watch phone." I can text, call, listen to music and podcasts. Even check the weather, find directions, record a voice memo. I paid for coffee and a lemon blueberry glazed pastry using the watch phone today.
I don't wear the watch on my wrist, where it can distract and annoy. It stays in my pocket. And while I do need the phone for some things, like mobile banking, so far nothing there's nothing so urgent that it can't wait a couple hours until I get back to it.