Write down the trigger, the time of day, what you were doing, and how you felt when you noticed the internal trigger that led to the distracting behavior.

The better we are at noticing the behavior, the better we’ll be at managing it over time.

Get curious about the sensations you're feeling (fingers that twitch, butterflies in your stomach etc). And stay with the feeling before acting on the impulse.

These are the transitions from one thing to another throughout our days (like picking up your phone while waiting for a traffic light then finding yourself still looking at your phone while driving).

What’s dangerous is that by doing them “for just a second,” you’re likely to do things you'll later regret.

If you find yourself wanting to check your phone when you can’t think of anything better to do, tell yourself it’s fine to give in, but not right now: you have to wait just ten minutes.

It helps you deal with all sorts of potential distractions, like googling something rather than working or eating something unhealthy when you're bored.