Why phones are uniquely bad
Reading a single text takes about five seconds. At 55 mph, that is the length of a football field driven blind. No other common distraction holds your eyes off the road for that long. Even hands-free voice systems shift cognitive attention away from driving for several seconds after the conversation ends.
Phone-free habits that work
Put the phone in airplane mode or in a glove compartment before you start the car. Use built-in 'do not disturb while driving' settings on iPhone and Android, which auto-reply to texts so you do not feel pulled to check. Set up music and navigation before you start moving.
What the law says
Most states ban handheld phone use while driving and ban all phone use for new drivers, including hands-free. Penalties for new drivers are typically license suspension on the first offense. Even where a fine is small, the points on your license can spike insurance rates for years.