In anger, dissect: Antecedent → Belief → Consequence.

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

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

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.