Identify your biggest temptations and/or distractions and write them down on the sheet of paper. Then, make sure you put the sheet in a prominent position. Make unwanted behaviors harder to engage in by adding friction. Make desired behaves easier to engage in by reducing friction. Implement a simple morning routine to calm your mind and start your

What other activity do I need to avoid in order to help me increase my focus most significantly?

If I stopped doing only one thing, which one would increase my focus and boost my productivity the most dramatically?

How much did I actually benefit from watching YouTube videos, scrolling through my Facebook newsfeed, or checking my emails repeatedly? In hindsight, was the time spent in a meaningful way? Did it enhance the quality of your life?

This leads us to adopt inaccurate mental models such as: Success should come quickly and easily, or I don’t need to work hard to lose weight or make money.

Studies have shown that one of the best predictors of success is the ability to think long term. People who repeatedly focus on where they want to be in the future, make better decisions in the present. They tend to eat healthier food, be more productive at work and save and invest more money than others.

Gambling Sex Shopping Thoughts/rumination Video games Exercise (to extreme) Work

Dopamine is a neurotransmitter which makes us anticipate rewards such as having sexual relationships or eating nourishing food. Dopamine gives us the desire to take action to earn the exciting reward that’s waiting for us. It is the force that makes us act.

Nowadays more than ever, the ability to attract people’s attention is one of the biggest sources of income for many companies. In short, your focus is worth a lot of money, which is why YouTube, Facebook, and Instagram do everything they can to keep you glued to your screen.