Dopamine Detox : a short Guide to Remove Distractions and Get Your Brain to Do Hard Things

2. Choose a trigger
As you create your routine, choose a specific trigger. It could be
making tea and sitting at your desk. Or it could be completing your
meditation session. Try to select a trigger that will help calm your
mind. When you are relaxed, you’ll find it easier to begin work.
What about you? What activity could kickstart your daily routine?
3. Get started

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Once you have created your routine and identified your trigger, get
started. If you can start work on your tasks for a few minutes, you’ll
likely build enough momentum to keep going. You might even
experience 
flow. 
(Named 
by 
the 
psychologist 
Mihaly
Csíkszentmihályi, the “flow” is a mental state in which you’re so fully
immersed in an activity that you become hyper-focused, while
experiencing a sense of underlying enjoyment). Again, the more
relaxed you are, the easier it will be to focus. So, just get started and
don’t worry about completing your task perfectly. It’s okay if you don’t
feel motivated or creative, taking action 
will
generate motivation and
stimulate your creativity.
4. Eliminate distractions
When you work, remove all distractions. Turn off notifications on your
phone, disconnect from social media and stay away from the internet
unless it’s needed for specific research. In addition, ask others not to
disturb you. The more you practice working distraction-free, the
stronger your focus will become.
5. Work without interruptions
Now that you have eliminated distractions, work continuously,
without interruptions. I recommend forty-five minutes of intense work
as a maximum. If you want to do several sessions, take a five- to
ten-minute break between each work block.
Following the five steps above will strengthen your focus and boost
your productivity. And, as you procrastinate less, you’ll feel better,
which will positively impact other areas of your life.
To learn more on how to develop laser-sharp focus, refer to book
three in this series, 
Powerful Focus
.
Action step

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Using your action guide, follow the steps below to develop laser-
sharp focus:
1. Decide what time you will focus on your key tasks. Then,
make sure you’re at the same place at the same time each
day.
2. Choose a specific trigger to signal the start of your morning
routine.
3. Just get started. When you work on your tasks for a few
minutes, you’ll be more likely to enter the flow and keep
working longer.
4. Eliminate any distractions (phone notifications, internet, et
cetera), and
5. Finally, work without interruption. Aim to complete forty-five
minutes of uninterrupted work.