Seriously...put your phone away for an hour and focus on something. Focus on your spouse or your kids. Focus on the way your dinner actually tastes. Spend some time in focused conversation. Find a chore around the house, and focus on knocking it out.
Truth: and I'm guilty of this too...having a conversation with someone while you've got your phone in your hand is rude. You're saying with your actions that the person in front of you isn't important enough for your undivided attention. Focus on the people who are there...with you...in flesh and blood.