1. Go for a walk 2. Take small bites 3. Find the busywork 4. Try working for a few more minutes 5. Phone a friend
Instead, tell yourself that you’re going to work for five more minutes. Even if you only get another five minutes of work done before you do check your phone, you have associated the feelings that might have gotten you to stop working with continued effort. That makes it easier to keep going in the future.
If you stop working or pull out your cell phone every time you feel bored or frustrated, you will begin to associate those feelings with the action of pulling out your phone