Question about liberty mutual right track app

Hello everyone, I just signed up for my own auto insurance, I just had a couple questions about the specifics about two of the right track categories as my score is low and I don’t know how to raise those two areas.

First: elevated speeds, why exactly is that looking at or what are the guidelines, it said it’s not looking at speed limit so I’m just not sure what it’s tracking. And without really knowing that from the app I don’t know how to adjust my driving accordingly.

Second: phone use, what does it count as use? I never touch my phone when I drive and it’s stuck in fair. I’m worried it’s dinging me when I get notifications even if I don’t look or respond or if I use my cars touchscreen to set my directions or music. I guess I’m just not sure where I’m being dinged.

Time of day I’m kinda screwed, I work night shift so not much I can do there. I’m debating unenrolling and just taking the 10% increase if it’s hopeless for me at this time to get a good score, anyone who has been in the increase group, how much did they increase your rates?