The phone delivers important news which must be checked at least once a day, and also is a core mechanism of socializing. I think you can't just randomly ignore it for arbitrary amounts of time.

What you can do is cut back on your digital socializing. Which means interacting with fewer people or less often. For me that comes naturally, but on days where I have even two people chatting with me routinely, it easily starts to eat into my attention for work and other things.

The trick is to avoid Facebook entirely, not have friends, and not have any followers on Twitter that are not bots.