I ended up in a similar place the first time I quit Facebook. When I went back, I did so far less and pretty much only from a desktop PC. It really balanced things for me at the time. I also hope OP gets what they’re looking for.

OSMand does this too if OP wants a more FOSS flavored option.

Protip: they make little pocket notebooks that could fit in a back pocket. Maybe 10x5cm. You will need this because you likely don’t realize how many times a day you whip out your phone to research a random thought. Those thoughts are valuable! Write them down for later. At least that was my experience.