The one change that worked: I banned myself from social media — and my children have never been happier 
theguardian.com

Reading yet another one of the countless articles and opinion pieces from people discovering that it’s good not to spend the whole day glued to their phone, I picked up an ~interesting technique. When Anna Mathur is with her kids and needs to do something on her phone, she “announces” the action:

One habit that helped was narrating my phone use out loud. When I pick it up in front of the kids, I say: “I’m just adding bananas to the shopping.” It keeps me accountable, because once I’ve said it, I do that one thing and put it down. And it tells my children that I’m not disappearing, as I used to.

I think it applies to adult-only situations too.