Just uninstall the social apps and/or turn off notifications if you are easily distracted. It's not rocket science (which incidentally you can learn on a phone if you wanted)
So we have a bunch of data that points to these conclusions, since I'm not sure precisely what I'm trying to prove here, I'll start with what I consider some key insights
- We know that attention spans are just massively shorter on phones than any other medium, the evidence from this comes from multiple disciplines and subjects - like pretty much any task you might do, when you do it on the phone you do it for a smaller period of time, on the web for example you always see higher bounce rates and shorter session times. Same with game/media engagement
- When it comes to reading we have a fair amount of research showing that memory and retention seem to suffer on screens in general, especially smaller screens; the gold standard is still reading from paper, and then handwriting notes about what you read
- It follows from the various above points that you're going to struggle to read and digest long, complex texts on a phone more than you would on a larger screen or in a paper book. And sure enough the type of behavior we see on phones is the consumption of bite-size content where it's difficult to express much in the way of complexity.