Perhaps you can find some sort of dumb smart phone, like for children, that maybe only allows a few apps so you can still have whatever you absolutely need but without mail, browser, etc that tracks and distracts you.
Before making a decision maybe you can try setting up your current phone with a mode (check settings) to only allow clock/alarm, phone, and messaging and see how you manage.







I get this for sure… getting annoyed at not being annoyed enough. Two questions I workshopped with my then therapist for similar situations:
Like for example missing an appointment, I expect being annoyed at myself or in a bad mood to punish me into re-booking the appointment or not miss it the next time. I can accomplish this without the punishment-part by re-booking it Right Now (including sending an email or leaving a voice mail asking them to get back to me if they’re unavailable), and mark the next appointment time in my calendar+alarm system for 7 minutes earlier before I need to leave so I have time to find my keys, pee, and go back in for my phone.
Bonus question: