My personal solution for this was to lock my phone in my cars glove box and never take it out except for in the case of an emergency. It was just enough work t

My personal solution for this was to lock my phone in my cars glove box and never take it out except for in the case of an emergency. It was just enough work to go get it to make me not bother with it for casual use but easy enough to grab in the case that I really needed to make a call (or get directions somewhere). Worked like a charm for me and I noticed an almost immediate improvement in my mood and generally felt less distracted in life. I feel now that I have broken the habit of looking at my phone I could probably keep it closer but I just don't care enough to walk out to my car and grab it now. I will still say I use my laptop more to do stuff I might have done on my phone but it feels like less of a problem to me since I don't carry my laptop around with me everywhere. I just do what I might have normally done then put the laptop away and don't think about it again. Having just a little division between my online life and real life is just enough to make me feel sane again.