If the phone helps you gain information and conduct business, it can be a time saver, especially if a visit would be costly or time-consuming. Manage the phone and don't let it manage you. Phones are intrusive. You're sitting at your desk working well and it demands to be picked up. However, keep in mind that they generate callbacks.
Procrastination is the inability to begin work.
To overcome procrastination, look at its causes. Procrastination is sometimes an expression of burnout. It's a form of stress response. Learning to prioritize is the key to successful time management. By training yourself to distinguish between what must get done and what must get done now.