Master Your Focus and Succeed in a Distracted World, Cal Newport

1, embrace boredom ( craving stimulation ) smart phone no boredom in a regular basis you should feel boredom so your brain get used to no stimulation all the time 2, walking you try to make progress in one problem if you wonder bring your attention Back (concentration) 3, get a countdown and a mission if you failed within the time limits if you failed you do it for the same countdown