I make it a practice to work on my desktop until around 4pm. Then, I completely shut it down. As for my phone, the only "social media" app I have on it is Medium. And, the only thing I do with that is check notifications and reply to comments/responses. I never write nor read content on it.

From 4pm onward, my time is devoted to my husband and me — and our son and his partner when they are around. I also take a few breaks away from the desktop during the day. I leave the computer to eat at my kitchen table. I may take time on the porch to read an actual physical book, or to just sit and enjoy some time on my own, just me and the dog.

On days when we visit our son, the phone is only to briefly check notifications, or when the Ring doorbell sounds, or a call or text message comes through. Time with our son is his time, not my phone's.