Sit down with a novel and leave your phone on the other side of the room. Read. If you get distracted or lost in thought, that’s fine—just don’t stand up. Stay where you are. When you’re done being distracted, go back to the book. It really makes a difference.
Agree. Reading is good for this.
I started doing “phoneless walk.” For example in the morning before work, go outside, walk in a park for 20m and do not bring my phone. Not sure why, but not bringing the phone changed my thinking pattern. Even if I did not look at it anyway while having it.
I went further and just took keys: no watch, no wallet. Also lengthened my 20 minutes to 40 minutes, with adequate buffer of course, and a known 40 minute loop. Yea, it definitely starts the day right.
I did try it, for me having no data plan and hence no coverage, solves the same issue. Mostly.