Chapter 3
Tame digital distractions
First 90 minutes protected
During deep-work blocks, park the phone off the desk. Use this app before and after the block — out of sight beats willpower.
Turn off non-essential notifications. Keep only calls from favorites if you truly must.
Schedule two short windows for personal messages instead of continuous availability.
Close extra tabs. Check email on a timer, not as a default tab.
The first 90 minutes of the workday are the most expensive to leak. Guard them first.
Action this week
For the next three workdays, park the phone during the first 90-minute block. Note the urge, then keep working. Use the app between blocks.