I feel you 100%. Recently I have started asking myself "Is this what I want to be doing right now" and actually taking time to consider and answer the question. It is not a perfect solution but it gives me some space to reconsider whether what I'm doing is serving my needs. Sometimes the alternative is to go watch a movie/play a game/read a book instead, it doesn't have to be either Something Serious.

Also I think meditation helps. It is not a cure all but you are literally practicing letting your brain go unstimulated for a period of time.

If your phone is your main source of distraction then put it out of reach, power it down, put it in a drawer on the other side of the house, etc.