Distraction Journal
Log what pulls your attention, find patterns, and build a playbook for each trigger.
When You Get Distracted Today
12am6am12pm6pm11pm
Coping Playbook
📱 Social Media urge
→ Write 3 sentences of work output first. Then allow a 5-min check after the Pomodoro ends.
💭 Intrusive thought
→ Brain-dump into a scratch pad. Tell yourself "I've captured it — it won't be lost." Return to task.
🔔 Notification ping
→ Enable Do Not Disturb before starting. Check batch at next break only.
🌐 Rabbit hole / browsing
→ Open a new tab and type your work intent before opening anything else. Use a site blocker during deep work blocks.
😶 Boredom / resistance
→ Work for just 2 minutes. Commit only to starting. Momentum usually follows. If not, the task may need breaking down.