Throw your fucking phone in the toilet if you spend 3 hours with it trying to “convince yourself” to do something.

I think that’s a misunderstanding of how ADHD, and in fact mental illness in general, works. Perhaps for some people removing the distraction will work, but more often in my experience another will just fit in its place. The phone is not the problem, it is a symptom.

Phones are a very powerful attention trap. I’d be curious to hear an argument of a more powerful and accessable one

The phone isn’t what causes this issue in people with adhd, I do it with or without a phone. You’re just misunderstanding how adhd works.