Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.

Identify body areas that "ignite" in specific trauma.

Phrase every goal as "if X happens, I will do Y" — doubles completion rate.

In news writing: most important first, important next, extra last — reader gets it even if stops mid-way.

Before delegating a sensitive task, map who must know and who must agree.

Don't judge by financial numbers alone — add customer, internal, learning in 4 perspectives.

Don't ask "do we need another hire?" — ask "if we started today with nobody, who'd we hire first?".

Every time a switch-temptation hits during work, jot it on a side sheet to address after the block.

For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.

Don't try to stop scrolling through willpower alone — replace the trigger itself (boredom, anxiety) with a predefined alternative action within 3 seconds.