Stop checking your f***ing phone!!!

I hope I'm not the only one who checks his phone every 5 minutes and gets
disappointed every time there's not something extremely interesting on it.
I'm trying to treat this `tiny steps' style..
and taking into account `you can't improve what you don't measure'

Like when I sit with a piece of paper working on something, I'll write the times
when I checked my phone : 14:56, 15:01
If I see there was a 5 minute gap I say -let's try to make the next one at least 6 minutes.
say it came out
   14:56,15:01,15:10..
now again I say, let's make the next gap at least 10 minutes..
A simple way to bring awareness to what you are actually doing in your actual life.