What's the Ideal Work Approach to Cell Phones?

You should be trying to set the alarm so that in general, you get around seven and a half hours. And then if you're getting up early and turns out you're setting your alarm for like nine hours after you went to bed, you should be going to sleep a little bit later. So let's start with the first question then. What is the optimal work approach to cell phones? Do you recommend certain screen time tracking apps? Is it bad to take notes on your phone because people see you using it?