Recently, when I feel the urge to pick up my phone without a specific purpose in mind -- I force myself to write something down in my (physical, pen/paper) journal instead.

It doesn't even have to be "why am I trying to pick up my phone right now," though it often becomes that.

Analyzing how this makes me feel, I've found I am more calm throughout the day, and I attend to things with a bit more mindfulness / care.