Yep, you seem to have a good handle on it and actively work towards better focus at work or personally. For sure you have the right idea with your phone as well, that's such a time/focus killer.

I have an implanted sensor for my health and need to check it (phone) and administer many times a day so my phone has to come everywhere I go...which I hate. It is what it is, better than dying. I minimise its use though, don't play games (time-wasteful) and don't have social media so don't spend lengthy periods on my phone unless it's a call. You remember what a call is right? (Seems phones are sold purely around their camera ability and AI fucktardery these days.)

Anyway, you have a good process going, maybe one day others will also unplug from the Matrix.