It boggles my mind that this is how people experience phones and the internet.

1. Don't install any proprietary apps - open source only. 99% of these problems and ads go away. 2. Use an ad blocker in a browser that lets you use one. 3. Do not allow any notification except literally urgent things like a phone call or message from your partner.

If you do these things then the phone once again becomes a tool that serves you.