In a recent morning routine post I closed with "For the first 4 hours, no phone, coffee, news/media, or social media", and many people were horrified about the phone!
There are of course exceptions to this... if you need your phone for work, school, university, etc. then simply use it for what you require and then put it away. It doesn't have to be complicated!
My exception, for example, is my phone's camera. Often I need to take clips for my work in the first 4 hours of the day, so I do so and then put it away.
You'll notice that all of my stories and posts are uploaded in the second half of the day, even if the clip was taken earlier - and it's to keep the morning period free of what's inside my phone.
The minute you open up your phone and explore what's inside, you open yourself up to distraction and likely chop your productivity in half - unless you have a lot of willpower.
Media apps, whether that be news or social are designed to suck you in and keep you there. There are people out there whose sole job is to find out how they can keep you on the app longer.
You are fighting a losing battle, we all are.
There's a reason why both founders and ex-employees of these platforms ban their children from using them - because they know better than anyone their intention and design.
There are clear positives to having a phone and access to everything that it offers... my job relies on it!
4 hours is all I recommend.
Of course, this is simply a recommendation, but I highly advise that you try it and see how it makes you feel!