Watch can be intrusive, then you silence it. You can't do much with it except all that matters (emergency calls or messages, music, audiobooks, podcasts).

You can mute the phone but you still know you have a (toxic social media) dopamine dose and whole portable office in your pocket. I type this on a phone during breakfast again, if I didn't have a phone I wouldn't be doing it.

Good habits are as much about putting yourself into situations where you are not tempted as they are about willpower