Try time-tracking apps on your phone

That way you'll know what on your smartphone you're most distracted by and how many hours you spend on it.

Here are some useful apps👇

QualityTime (Android). Collects detailed statistics on the use of your smartphone and individual apps. If you like, you can lock your phone for hours of rest or work.

YourHour (Android). Creates regular reports on smartphone usage, "diagnoses" problems and provides advice on how to fix them. You can export your statistics to PDF and XLSX (Excel spreadsheet).

My Phone Time (Android). Collects statistics and blocks apps that cause interference.

Note: The "Screen Time" feature (available since iOS 12) is the best way to automatically track activity on your iPhone. It collects statistics on apps and allows you to limit their use. You can also view statistics via "Battery Usage" from iOS 9 onwards.