It's not so much, that you want to take out of your life, instead, add some beneficial options in advance. 

For example, Don't think (“I can’t eat a hamburger, chocolate, or dairy”). But Add your Healthy option so there is no place for the worse. (e.g., “Today I’m going to ...

• Weeklies have the exact function of monthlies, but only using a week at a time. You can plan out the next 7 days in detail, covering your schedule, appointments, deadlines, goals, and other information you want to add.
• Dailies: You write down all the things you need to ...

... and away from your inbox.

Stuff always comes up, but giving yourself a foundation, any foundation, on which to construct your priorities for the day will only keep you building a more productive life. You can’t control the chaos, but you can control your response to it.