I observed a similar "defense" mechanism on myself. I struggled with the thought of not having a phones and rationalizing why I can't do this, which is also a c

I observed a similar "defense" mechanism on myself. I struggled with the thought of not having a phones and rationalizing why I can't do this, which is also a common defense mechanism for addictions. The truth is, the rationalization is often completely made up. I.e. in your case, you can get an alarm clock (or a cheap wristwatch with alarm), a paper calendar/planner (or simply a tiny notebook to write down stuff) and your old-fashioned credit card. Now, I totally accept that the phone does provide some value and comfort when dealing with those things, and not having one makes life a teeny-bit less comfortable. But you have to think, is my attention and the ability to have deep, focused thoughts more worth than saving some seconds to minutes of a day when taking down notes or setting an alarm clock. Because thats usually what it boils down to, the phone saves you only seconds to minutes a day for usefull work, but you waste hours on doom-scrolling and having your attention taken away throughout the day.