The smartphone is the simplest and most effective way to reclaim your time and attention.

In contrast to hacks like disabling notifications, removing apps cuts the distraction where it starts. The app is still available, and we can still use it and check email and read the news, but we can do it on our terms.

You might find your computer's web browser just as hard to resist.

Create a barrier to distraction. For example:

• Change your passwords for your top distractions.
• Choose random passwords that are impossible to remember.
• Put the passwords in a password manager app.
• Log out of all your websites.
• Remove all bookmarks and shortcuts to these sites.

We should think proactively about what we're making time for.

Choose a highlight for your day. Maybe it's an activity that brings you joy, like a long walk or cooking a meal. Perhaps it's an accomplishment at work. Thinking about what you're making time for can create the motivation to set new habits.