HUUUUGE epiphany:
Don’t use GMAIL, create your own self-hosted email instead.
Register your own website domain, and get your free (self hosted) email service. 1000x more control and freedom, and less ‘nudging’ and addiction than having Gmail or a second-party hosted email.
Also — don’t use social media, or even social media messaging apps. Figure out how to do it all on phone numbers (SMS, direct phone calls), and email and website/blogs instead. Own it all.