You don't need to go 4 weeks without. That's like going off nicotine cold turkey - it's hard. Build it up. Install an app blocker that limits your time on apps or even the internet.
It's possible to live a life connected to the internet in a healthy way. It doesn't have to be all or nothing. The problem is our education system has failed us and our youth.
I am a programmer, but have no problem putting down my phone and having deep discussions that can take over 8 hours. Sleeping deeply isn't a problem either. Put me on any moving, covered objet (car, train, plane, boat, whatever) and I'll be sleeping in minutes. It's possible for me to go on a holiday, be active for most of the day, fhrck my phone for an hour at night, sleep, and repeat that for weeks.
Phones and the internet are tools. It's how you use them that matters. They aren't immediately evil because a bunch of people haven't been guided how to use them.
The claims of "I wrote 4 essays in 4 days" are like the crap I read about No But November. People talk about it as if they reach a new realm of existence. "By day 100 I was levitating and dreaming up things I never would've thought of when touching my dick 3 times daily!".
Relax. You're addicted. Everything in moderation even moderation.