I go through phases of very intense discipline, ended with a month(s) long collapse into lazy goo. The last few discipline phases involved deleting as much junk from my iPhone as possible and going analogue. I think I am finally reconstructing and de-glooping, reaching for pens to write on my wrists with instead of texting reminders to my friends, or typing ideas in my notes app. My shopping list will forever live in the phone, but every other 'you need this!' and 'try to do that' ends up scribbled down. I need to start carrying a notepad again.
The one that I like to use was weird waterproof paper, because I would not bring a normal notepad into the rain, and then I fell out of the habit. When I do bring it with me, I find myself reaching for my phone less, and thus getting stuck in my phone less. If I don't open my phone, I don't lose myself in my phone. Not sure how I manage to with four apps total.
Normally I write down things I want to look up later, things I think are good ideas, places I'd like to go. I look at it when I feel bored at home, and then look up the stuff for later (because the internet should be used only on the big computer screen, where possible), make myself mini travel itineraries, or enact my good ideas. These just do not come to fruition if they get put in the phone.
It also gets very full of little drawings and patterns :)