Stop thinking of “distraction” as things you don’t think you OUGHT to do, and start thinking of it as things you didn’t PLAN to do.
Playing a game on your phone isn’t a distraction if you planned it as a break, and taking phone calls from people you care about CAN be a distraction if you planned to do something else during that time.
Time-block yourself to spend your time on what you value. Not having a plan for your time is like trying to fill a water balloon with holes in it. You’ll never succeed because you’re leaking horrendously.
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