I often forget to turn on my phone. I have a cheap throw-away flip phone. Even when it's on, I don't hear it unless it's someone I know. Default ring/message tone is silent. I was burnt out on phones decades ago so I don't miss having it on.
I try to disconnect during weekends. I may not go without touching the phone for more than 12h as often as I wanted, but the significantly lower usage during the weekends makes a difference for me.