A few minutes without a phone will help develop awareness.
The habit of reading something in the toilet appeared in people for a long time. Perhaps with the emergence of the toilet. Only earlier we took a book or a crossword, and now we have a phone. You can read the article, go to social network, play. But such a habit is not so harmless, given that the phone is always with us.
The brain needs to rest. Even a few minutes without new information will help to relax, and even notice what is happening in your mind.
Awareness can be developed not only through meditation. Give yourself time to just dream.
Select at least one free evening per week for this. Sit with a cup of tea, look out the window and let the consciousness do what you want. During the day we constantly need to concentrate, and such a respite will go to the brain for good.
This is an opportunity to understand how you feel when your attention is not distracted by work, communication or entertainment. At such times, you are left alone with yourself. Maybe you will notice that something is bothering you, or you will find a solution to the old problem.