Recognize that your most focused mindstate is first thing in the morning. Do tasks that require the longest attention span right then. Don't turn your phone on

Recognize that your most focused mindstate is first thing in the morning. Do tasks that require the longest attention span right then. Don't turn your phone on until they're done. Generally don't keep your phone in your pocket, put it in another room on silent. Disable lockscreen notifications for all apps but the essentials. Do the same to your computer. No screen time 2 hours before bed. Do long cardio workouts outside. Recognize that it's OK to be bored, you don't need to fill every gap by looking at your phone. It's OK just to let your mind wander around.