This is the concept of "digital minimalism". The idea is simple: you should not serve the phone, but the phone should serve you.

4 simple rules:

1. Cleaning: Delete all applications that you have not used for more than a month.
2. Silence: Turn off all notifications except calls and messages from loved ones.
3. Screenless areas: Do not take your phone at the dining table or into the bedroom.
4. Mode: Check social media and email on a schedule (for example, in the morning and evening), and not constantly.

The result: You will get more free time, be able to concentrate better and feel calmer. Regain control of your attention.