This is the reward you seek for accomplishing something. It’s the ticking of a to-do item, except the items are kind of useless, they just want to be ticked.
This is the same as smoking a cigarette, getting a quick fix, taking the phone with you to the toilet, watching TV at night instead of sleeping, just to finish an internal to-do because you feel like you didn’t accomplish it yet.
The solution I have to it is to exit the house without a phone, and to have something to do. Without the phone you can’t give yourself the quick to-do fixes and you’re more present. And when you have something to do, you don’t want to give yourself the quick fixes.