Urge to Check Phone


Hi, I have a habit of checking my phone from time to time as I work. I would like to stop this habit, as it causes me to work with interruptions.

UM –
C: Me working at my job from home.
T: I want to know if X person responded to me. (*who this person is varies)
F: Urge
A: I instantly pause the work I’m doing and check my phone.
R: I reward my brain in the form of a dopamine hit.

In this case, would you suggest I work on allowing the urge without reacting? Or, think another thought so I don’t have ‘Urge’ in the F line?