Before you open anything on your phone, say your own name out loud once. Quietly is fine. Then put it down for as long as it takes to drink a glass of water.
There was a teacher who did something strange every morning. He called out to himself: “Master.” And he answered himself: “Yes.” Then he said: “Stay awake.” — “Yes.” Then: “And do not let anyone fool you.” — “Yes, yes.”
Being the main character sounds like being watched. He meant the opposite: the one who is in, when somebody knocks.
Who were you today when nobody was looking?
Nobody online is going to call you back to yourself. That part is your own voice.