I make it a habit to check in and confirm that I’m truly present wherever I am. That means I’m not on the phone when I’m with family and friends. It also means I AM focused on my phone when I’m having a text or email conversation. Intentional behavior is not a distraction.
One thing that helps me accomplish this is to ensure that I’ve accomplished enough during focused work/email/chores time, that these things aren’t like apps running on my brain when my brain should be “here”.
The goal is to follow the obvious but challenging advice: wherever you are, be there.