The easiest way to counter it is just leave your phone at home and take a book and go to a public bench and read. You will quickly condition your brain to no longer need to constantly be looking at a screen to be happy.

Your environment is your destiny, if your environment is littered with distractions you will be distracted.

Even when at home I try to keep my phone in my nightstand drawer. Sure I can go grab it, but that bookshelf is a lot closer to my lounge areas.

>Your environment is your destiny, if your environment is littered with distractions you will be distracted.

I can't remember which author it was right now but they made the point about weight loss. You will hear countless of stories of people saying "I spent six months in this US city with great restaurants, man I gained 30 pounds", but you never hears someone trying to lose weight by moving to a place where people are thin.

People spend tens of billions on individualized life hacks, diets, training programs, gyms and half the population is obese. In Japan barely anyone is obese and you ask the average person why they're thin and they just shrug, have never spend a buck on a personal trainer.

If you ever plotted effort against outcomes from people who promote "individual willpower" as a solution to everything I don't think you could come up with a worse program. Surround yourself with the people and places you want to be like, that's all you need to do.