Use Cold Turkey or Freedom to block distraction sites during work.

Anchor new goal to existing established habit — success rate doubles.

Instead of stock-picking, invest monthly in low-fee index fund and forget it.

Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.

Every Sunday: no computer, no smartphone (except basic calls/SMS).

Complement your screen-free meditation with a weekly 20-min nature walk (park, coast, desert) with zero phone — not even for photos.