Trained for Distraction
We are an alert species. When a sudden noise or movement happens, our inherent fight or flight mechanism is triggered. For centuries this has kept us safe from dangers, but today proves to be our biggest distraction.
If our phone or devices are in close proximity, and we even hear the vibration or ping, there is a natural reaction to check it. Make sure we're not missing something important. What if it's our boss, wife, or something else? More often than not it's that someone liked our Instagram photo.
Try something different in regards to how much access people have to you. Turn off notifications for many of the apps that aren't important (Hint: most are not). If your phone has a "VIP" function (iPhone does), allow only notifications from certain people outside working hours. Limit the distractions and you'll be more at ease, and have more focus on what really matters.