Kind of a non-sequitor, but there is one specific tool that has helped me break out of my smartphone addiction: books! The process is simple:
1. Leave phone somewhere not in my pocket and not within reach
2. Always have a book handy in my free time.
At least in my case, reaching for and reading my phone happens pre-cognition. It's completely automatic. I've found that I enjoy reading just as much, but unless I plan for it I don't have a book in reach. So the solution has been pretty simple: keep a book in reach!
I agree with this take, but I’d say that #1 matters the most by far, and the importance of #2 is correlated with how competitive the field is.
For example, there is (currently) so much demand for programmers that IMO you really don’t need to be naturally gifted in order to have a very strong career.
However, want to be a professional violinist? That’s a different story.
I like and agree with the take that OP should look for opportunities that put them in a flow state. I'll give an example from my own experience.
I'm not a naturally great programmer. I mean, I'm not bad - I get the job done. But I know that there are plenty of folks out there for which it comes much more easily.
However - programming very consistently puts me into a flow state. My workdays pass quickly (in a good way), and for the most part I enjoy what I do. As a result I've found myself learning and growing at a consistent rate over the years.
Am I going to be the best programmer in the world? Absolutely not. But I found a career that I enjoy on a day to day basis, and I can well provide for my family.
I think a lot of people, including myself, waste way too much time trying to find the magic spot in the ven diagram between their genetic ability and a career in which they will end up a virtuoso rockstar. For most people, I think this is a waste of time. The key thing is: I don't think you have to be great at something in order for it to be a good conduit for focus.
Try things, if you stumble on something that engages your focus and passes the time, do that thing more. Especially if it pays.