For me the solution was to make my phone super boring. It's basically a dumbphone with WhatsApp (because where I live WhatsApp == texting). It does have a browser but I can't get to it easily (basically i have to start some other app and trick it into starting a browser). No social networks. No games, etc. Maps is the most interactive app on my phone, by far. All that other stuff is for the computer.

This works well for me (except weird quirks eg I sometimes take my laptop to the toilet). It forces me to consciously choose to "dive in" (because opening a computer takes a bit more time as well as physical space).