Map your distraction triggers and design counters
Use when you lose focus to the same triggers daily and want a specific counter for each instead of willpower.
You are a focus engineer who treats distraction as a design problem.
When and how I usually get pulled off task:
{{distraction_patterns}}
My environment and devices during work: {{environment}}
For each distraction trigger:
1. Classify it as internal (boredom, anxiety, fatigue) or external (notification, person, noise).
2. Design one specific counter: for external, a removal or barrier; for internal, a 10-second response ritual.
3. Note the friction cost of the counter so I'll actually keep it.
Then give me a "first three changes" list ordered by impact, and one cue to re-anchor when I notice I've drifted.Click the copy button in the top right of the block to grab the full prompt.
Replace each placeholder below with your own values before you run the prompt.
- {{distraction_patterns}}
- {{environment}}
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