i have two hands, dammit
One of the more troubling behaviors I've found about myself recently is that there are times when I simply am holding a phone for no good reason. Most things are not designed for you to be holding a 6 inch brick of metal and glass while doing them; I've recently had a few cooking mishaps where I'm effectively operating one handed.
I'm not sure that it's even the content on the phone at this point; I no longer have instagram or most social medias installed, and sometimes I just have it playing music. Yet I still hold it in my hand, almost constantly (don't ask about my screen time). In some ways, this is more caused by work - I should write a piece on Slack sometime
Perhaps having a physical "phone goes here" location might help; or using other devices like a separate speaker; regardless, I must remember that I am in fact human, and make use of the two hands I was given.