Step #1 — Expand your internal triggers.

Step #2 — Make more time for traction.

Step #3 — Eliminate external triggers. 

Step #4 — Pacts to prevent distractions.

Four psychological factors make satisfaction temporary:

• Boredom
• Negativity bias
• Rumination
• Hedonic adaptation

The following four steps help handle intrusive thoughts:

• Look for the emotion preceding distraction;
• Write down the internal trigger;
• Explore the negative sensation with curiosity instead of contempt; and
• Be cautious during liminal moments. 

The most effective way to make time for traction is through timeboxing: Deciding what you’re going to do, and when you’re going to do it. 

• Focus on inputs - not outcomes
• Schedule time for you
• Schedule time for important relationships
• Sync your schedule with stakeholders at work

Cues in our environment like rings from devices and interruptions from other people frequently take us off track. That’s why we should defend our focus.

Email:

• Reduce the number of messages received.
• Schedule office hours, delay when messages are sent, and reduce time-wasting messages from reaching your inbox.
• Spend less time on each message.
• Label emails by when each message needs a response. Reply to emails during a scheduled time on your calendar.

Chat:

• Use it like a sauna (in and out quickly)
• Schedule it on your timeboxed calendar
• Be picky with who is in the group chat (the fewer people the better)
• Use it selectively (opt for in-person when mood, tone, and nonverbal signals add critical context)

Require two things of anyone who calls one.

• First, meeting organizers must circulate an agenda of what problem will be discussed. No agenda, no meeting.
• Second, they must give their best shot at a solution in the form of a brief, written digest.

• Remove apps you don’t need
• Replace apps with desktop equivalents or other objects (watch, alarm clock, etc)
• Rearrange apps to show tools and hide slot machines
• Reclaim notifications - be very selective regarding which apps can push notifications
• Reward walks or exercise with online articles (text to speech)

• Remove clutter from view
• Use Instapaper or Pocket. Never read an article in the browser.
• Use FB news feed eradicator, DF Tube, Open twitter notifications directly instead of starting with the main feed

• Effort pact prevents distraction by making unwanted behaviors more difficult to do. Apps like SelfControl, Forest, and Focusmate can help you make effort pacts.
• Price pact is a type of precommitment that involves putting money on the line to encourage us to do what we say we will. Stick to your intended behavior, and you keep the cash, but get distracted, and you forfeit the funds.
• Identity pact is a precommitment to a self-image. You can prevent distraction by acting in line with your identity.