Leaving your specific issues aside, anecdotally I've found "Do Not Disturb" on my iPhone to be a huge boon: it's a lot easier not to take your phone out of your

Leaving your specific issues aside, anecdotally I've found "Do Not Disturb" on my iPhone to be a huge boon: it's a lot easier not to take your phone out of your pocket if you don't feel it vibrate every minute. And go full "Airplane Mode" if you're having dinner or are at an event or something. Ask whoever you're with to do the same, and you're done. Manners have to be learnt, you're not born with them. Many of us didn't grow up with this kind of device, so we have to actively learn how to use them in a polite way. Some people find this easier than others...