What to Do When You Cannot Stop Getting Distracted

First, remove the distraction physically. Put your phone in another room. Install a browser blocker. Close unnecessary tabs. Willpower alone is not enough — your environment needs to support your focus.

Then shrink the task to its smallest possible piece. Distractibility is often a signal that the task feels too big or too unclear. Instead of "write the report," try "write the first paragraph." A tiny, concrete task is much harder to avoid than a vague, overwhelming one.