Distraction rarely feels like a choice. That’s exactly why it is one.

Your hand reaches for the phone before any decision shows up in your head, which is why it feels like weather rather than behaviour. But something set that up: where the phone was sitting, whether the notifications were on, what you did the last two hundred times. The choice is real, it just happens earlier than the moment you noticed.

So stop fighting at the moment of reaching and move the decision upstream. Put the phone in a bag across the room before you start homework, or hand it to somebody for an hour. One decision at the start beats forty tiny ones you will mostly lose.