A great help is to decide on a productive alternative. So, let's say, you have an urge to get the phone then reach for a book and read a few pages instead. Or,

A great help is to decide on a productive alternative. So, let's say, you have an urge to get the phone then reach for a book and read a few pages instead. Or, do a few push-ups, or what every you decide. Having a replacement activity helps a lot. It's interesting. It used to be that some addiction programs with the same idea but for drug addicts was to have them smoke a cigarette if they had an urge to do drugs. Yes, it helped with the drug addiction but they got hooked on cigarettes. You sort of wander if it was a solution.