Comment by al_borland

Delete the stuff you’re compulsively checking. Turn off notifications, so you need to make the intention to check things, rather than the phone calling for attention. Spend some time now trying to ween, but going told turkey. Go for a walk, leaving the phone at home. Leave it in another room when doing things around the house. Don’t take it with you into the bathroom. Get comfortable with boredom. Allow your mind to wander and see where it takes you.

Cal Newport’s book Digital Minimalism is pretty good for stressing the importance of spending time in thought without the influence of the internet, podcasts, audiobooks, or anything else. This used to be the norm for large sections of the day for people… now it’s rather rare.