Three techniques
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When getting distracted, write down the sensation and/or emotion that preceded or triggered it.
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Explore the feeling open-mindedly, non-judgementally.
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Surf the urge: The feeling will crest and subside over a short amount of time. 10 Minute rule: Decide that you can give in the urge in 10 minutes (then see what happens in 10 minutes). For that time, either go to your appointed task pre-distraction or just sit and explore the feeling as from #2.
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Make time for traction. Plan, timeblock. You can’t say you’re “distracted” if you aren’t being derailed from an actual existing plan.
Learn to deal with, sit with discomfort. It’s not purely something to be avoided.
Ask, “how would the person I want to become spend their time trying to achieve X?”