My focus is absolutely terrible these days. I'm waaay too reliant on my phone and in general just have a really hard time getting deep focus on anything. The final straw came when I got the latest Robert Galbraith book for Christmas - I was absolutely absorbed, spent lots of time thinking about what was going on when I wasn't reading it, etc - but still found myself mindlessly checking my phone really frequently when in the middle of a chapter! I really want to improve this.
I know there are basic things I could and should do - e.g., not having my phone in my bedroom (but I listen to Audible at night and jot down notes on my phone when I wake in the night having remembered something I have to do), put it away when working (but I sometimes need it for authenticator, etc), and so on. But does anyone have any tips beyond that? I'm childishly motivated by gamification (e.g., my new insurance requires me to have an app that monitors my driving and I've become obsessed with getting better scores each drive), so anything utilising that might help.
Is there anything more general I can do, like a course or some kind of brain training? I've not got on much with meditation or mindfulness because I love daydreaming too much - I guess that's not unrelated to my focus problem!
Any suggestions would be very welcome!