Well first you have to put your phone somewhere so where it would almost be an inconvenience to go and get it. Then start with the smallest task because as soon as you finish something you’ll feel a lil better then reward yourself with some scrolling time and repeat the process.

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Start a timer for 20 or shorter if need be and do something within that time frame. Make it like a game to see how much you can get done within that time period you have yourself.

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