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Emotional maturity helps a lot.

Also, think about your question. Even if someone gave you the perfect solution you would still find a way to get around it.

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It's all about distracting yourself. You can distract your eyes, your hands, your ears, your nose, or your taste.

For example, video games are the worst distraction because your eyes and ears are being distracted. However, the worst part about it is that your hands are distracted. You really can't do anything else effectively while playing video games.

Find an activity that distracts you in ways that allow you to still be productive. My favorite is my ears and ears only. I listen to my favorite podcasts while doing chores around the house. It makes such a difference, I almost considered getting rid of my television.

Hard stimulants will get you cleaning/studying/exercising in no time.

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Set a timer on your phone. It's ok to do 'sprints' of boring work: think doing 10 mins of work, get 2 mins of phone, then move it up until you get 45 mins of work and 10 mins of phone or something. When the timer goes off you put the phone down and get back to it.

This advice came from adhd and tutoring kids/teens with adhd. You might try researching more tips there like creating a sacred space for work only, and another for phone; or making punch list of important tasks you can do before phone.

Honestly it's never perfect, and distractions will always be something you need to make space for and work around. Don't beat yourself up, just start again. Every minute is a chance to start again and try something new.

Tell yourself if something would take less than 2 minutes, you'll just jump up and do it.

Bring that plate into the kitchen? That's totally less than 2 minutes.

Break bigger tasks down into 2 minute sections so you start tackling them.

as someone with unmedicated ADHD, this is huge, also the 2% rule or w/e they call it, if its a bigger project, just do 2% of it;
need to take out the dishes? just take out 1 or 2 plates.

this usually triggers ur brain into "ah what the heck im already here" and u just do the rest, IF NOT then atleast u got something done , and it makes it alittle bit easier the next time around.

Meth- for your mental health.

Hey, OP is just asking about getting off his phone. Never claimed it was healthy.

Let it die and only charge it after the work is done, you could just turn it off but for those with little self control when it comes to phones just let it die and go live your life.

I think r/digitalminimalism or r/nosurf might be perfect for this.

There is balance in everything. I cannot stand sitting still and doing nothing, nor can I do most things without brain stimulation.

I listen to YouTube while I clean. You don't need to watch most videos to enjoy them.

I have a waterproof speaker. I use it while I do self care, so I can shower and shave while listening to music or videos.

Similar ideas for working out. I have a TV mounted across from my treadmill so I can zone out watching something.

For things like studying, find some instrumental music and suck on a peppermint.

For things like relationships, planned activities are best. You can sit and just talk to your friends or SO, but this is easier for me to do when we are actively doing something.

Social media is easy, if you are willing to be strict. Get a notepad, and when you feel like a social media is benefitting you, write it down and why. Same for when it's getting in the way. Do that for a few weeks and you will likely naturally stop using them as much. Then, when you see that Fbook, Twitter, TikTok, and Insta aren't helping you you can delete them. I deactived the accounts, so I'd have to start over if I wanted to use them.

As for games, I don't tell anyone to not play games. I play lots of games. But, it's better, if you can afford it, to play games on a system and keep them off your phone. That way when you decide to play a game, it's a decision you made and not a convenience.

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also start reading books!

If everything you try seems to fail, do a search on "how to get things done" tips for people with ADHD.

Put phone on dresser and forget about it. face down and on silent