Steven Bartlett with Nir Eyal
Technology is not melting your brain or stealing your focus, because ninety percent of distraction is actually caused by an inability to manage uncomfortable internal emotions like boredom and anxiety.
Distraction is the opposite of traction, which means any action planned with intent is traction, including playing video games or watching television, as long as it is done purposefully.
Because all human behavior is driven by a desire to escape psychological discomfort, time management is fundamentally pain management.
Instead of relying on strict abstinence to avoid bad habits, use the ten-minute rule to delay gratification, which proves you have agency and reduces the psychological reactance that triggers relapses.