Being fully checked out after work is hard

I get home by 4:30 most days and I should be PRESENT, right? But my brain is mush. I'm not working anymore but I'm scrolling my phone, half-listening to my kids tell me about their day, thinking about emails.

My 8yo literally said "Dad you're not even here" last week and it hit different. Anyone found actual tricks that work? Not that meditation-app stuff - like real things that snap you back into dad mode.