Your phone sits beside the cutting board while you cook. A message arrives, you answer it and then read another thread. Dinner takes longer, and the recipe keeps losing your place.
Choose one activity during which you would like fewer phone checks. Put the device somewhere safe that still meets any responsibilities you have. If you need the recipe, display it before starting and decide which alerts can interrupt.
Make the experiment specific
Try the arrangement for a few repetitions of that activity. Notice practical problems: perhaps you use the timer, expect a care-related call or need music. Keep those functions available in a way that suits the setting.
Afterwards, ask whether the activity felt easier to follow and whether the arrangement was worth keeping. You may choose a different place for meals, reading and working. A rule for one moment is easier to assess than a sweeping promise to use your phone less, because you can see exactly what the change helped and what it made inconvenient.
