For the periods I've been able to maintain productivity it's important to block out out distractions.

Also you have to be realistic that no one's perfect and it's more about taking your mind and focus to the gym like you might your body to train it for new habits.

Discipline is the master skill that requires maintaining a practice of doing what's needed to the point you don't think about it anymore.. Even when things are going smoothly.

One formula to experiment with:

0) Start a personal codex where you write down everything (categorized to your life) that you've learned and want to remember, when you forget. Integrating habits is the goal. I use Evernote and update because I sometimes forget what works well for me when I fall off the train to remind me what's important, and why. If you can do it daily, great. The document is on the homepage of my phone and goes straight into the note.

1) Disable all notifications on all devices. Block websites like reddit, news in host files and limit HN to a mobile device. Use rescuetime if you have to. Instead of chasing the next hit of dopamine in novelty or distraction online, seek it in audio or ebooks that aligns with your goals that you can apply.

2) Think about not being a consumer with time and instead a be creator. If you're not creating or growing, it's probably passive.

3) Learn to maintain a calendar, and set 1 new appointment per week with yourself for a new habit. It's ok to schedule checking your email once an hour.. Then making it once every two hours. Store your habits in your codex. In 1 year, you can have up to 52 new scheduled routines and habits that are.. Discipline. Read the book focal point by Brian Tracy to generate a well rounded list. Check out habits by Nir Eyal to learn more about how your brain can be guided.

3) READING: Do not read any topic that is not immediately something you should be doing unless a scheduled research time. If you buy a Kindle (dedicated device can help brain to focus better), it can fill the reddit void with much higher quality. If you are tight for reading or don't know where to start, try out blinkist.

4) QUIET: Embrace using Airplane mode when you're focusing. Keep your home screen to only essential apps and all content consumption on a 2nd screen, you'll notice you use it less the more swipes or clicks away it is. Not much is important that it can't wait a few hours, FOMO is entirely a perception. Also, mediation is a thing for focus and discipline.

5) Social is designed to break your focus and discipline to work for them for free. If you're a social media user, move all your social media to a dedicated old device. An old phone, or iPad. It will be out of your hair and you can use it when you need and put it away. Don't use the apps, and use the websites instead on a separate browser only for social.

6) Get your stuff organized and keep it that way. Embrace GTD. Read getting things done and use an app like 2do to capture your random thoughts to let you focus more over time.

7) With new found focus and time, discipline is a daily practice like bathing or eating.

Discipline of focus and experimenting (try things, keep what's good and drop what's bad) is what will help build a personal practice.

If your practice involves deferring and mindlessly flowing interpretations of others that is what you will become.

Studying swimming is not the same as learning to swim.