Choose one place in your home or workspace where your phone is not allowed. This might be your desk, your reading chair, or your kitchen table. This space becomes a phone-free zone. When you enter it, the phone stays outside.
This is not about willpower. It is about design. By removing the option, you remove the decision. You cannot check your phone if it is not there. This frees your attention for whatever you came to that space to do.
The phone-free zone does not need to be large. It just needs to be consistent. When you sit in that chair, the phone is elsewhere. When you work at that desk, the phone is in another room. The boundary is clear and physical.
Choose your zone today. Make it official. Tell yourself: this space is for focused work, or reading, or thinking. The phone does not belong here. Then notice how much more present you become in that space.