Here are some tools and tips for getting rid of distractions. Will update it soon. - Use News Feed Eradicator to hide the newsfeed and add an extra step to get to the news feed every time you want to check it. - Use FB Purity to hide the Messenger icon (I use a separate app called Messenger for PC to communicate) and any other stuff you want to hide. This will reduce the amount of temptations you have while working on Facebook. Disabling all unnecessary notifications is a part of it. - Use DFTube to hide the newsfeed and sidebar recommendations on YouTube. Only check your specific subscriptions that add value to your business/life and use the search function. - Use History Blocker by Site to remove social media sites and other problematic websites from your browser history, so you need to spend more time on typing. Gives you extra time to become aware of your automatic behavior. Also in Chrome settings, go to Appearance and tick off Autocomplete for the top sites. Also remove any related bookmarks. - Use Cold Turkey Blocker or something similar to schedule your time on these platforms or disable problematic websites completely. You can even block something for the whole week so that you can't undo this. - If you use Instagram and you find yourself more productive on PC, you can use Instagram on PC and delete the app from your phone. - Disable all notifications on your phone. Keep the WiFi/4G off when you are not using it. - Delay regular scrolling until afternoon or when your most important work is done. If lacking willpower to do this, Cold Turkey Blocker or similar apps are always there for you until the habit has been changed and there is no need to strict yourself so much. - I also use Toggle when doing my work tasks. Starting that timer usually keeps me more focused.

If you wish to avoid waking up with the phone and be productive in the morning, here are some tips for you. #1 Notice the impulse, stop and question it. #2 Make a 5-minute agreement with yourself. Here are some options: - Breathe and relax your body - Imagine how it would play out when you picked up the phone (what are the upsides and downsides) - Do some pushups - Come out of bed and enter another room first - Journal and describe your impulse/feelings #3A Pick up the phone OR #3B Do something else - there's a good chance that the impulse has disappeared and you feel motivated to do something else. Additional tips: - Use a different alarm clock and move the phone out of your bedroom - Put the phone far away so you need to move first to stop the alarm. The KEY is to stop the automatic behavior and create an alternate path. The impulse is pretty strong at first, especially if it's a long-term habit. But remember that it is just a subjective feeling. The importance of picking up the phone seems bigger than it actually is. When you stop and stay present, it will dissolve. It is natural to get inspired to do something else, just like it used to happen before we were using smartphones! By the way, I wouldn't have written this if I woke up with the phone this morning. Instead I started brainstorming ideas and created something I was proud of. This raised my dopamine levels and the craving to go online disappeared. ✨ What's your experience? Do you think it's important to avoid grabbing your phone after waking up or it doesn't really matter? What has helped you to change this habit? :)