Log out,delete or time limit apps you dont use for those needs. You can try and organise call/message times with you family and turn off notifications from other ppl
I use my phone only for the people who mean the most to me. I don’t need to answer someone who doesn’t mind waiting till the next morning for a reply. Prioritizing myself and those I love first is vital. I set certain ring tones for important people in my life so when I unplug for a certain period of time if a family member contacts me I will know it’s them based on the ring tone