index bf420bd..40381e1 100644
@@ -8,7 +8,7 @@ AI rot, youtube, discord as escape — understanding why i reach for distraction
## distractions as symptoms
-the biggest reframe: distractions aren't the problem. they're the symptom. every time i reach for my phone, open youtube, check discord — there's something i'm avoiding. sometimes it's a hard emotion (an emotion you haven't processed). sometimes it's an unclear task (unclear goals prevent flow). sometimes it's just that i'm depleted (see [[energy-cycles]]).
+the biggest reframe: distractions aren't the problem. they're the symptom. every time i reach for my phone, open youtube, check discord — there's something i'm avoiding. sometimes it's an emotion you haven't processed. sometimes it's an unclear task (unclear goals prevent flow). sometimes it's just that i'm depleted (see [[energy-cycles]]).
treating the symptom (blocking sites, hiding phone) helps a little. treating the cause (figuring out why you're escaping) helps a lot.
@@ -39,7 +39,7 @@ what works better:
- **environment design**: remove the option. phone in another room. site blockers. working in a place where distractions aren't available. time-blocking creates environmental structure.
- **clear next actions**: when i know exactly what to do next, distractions lose their pull. when i'm vague about the task, my brain seeks clarity elsewhere. [[intentionality]] before each work block.
-- **emotional check-in**: before starting work, quick scan — what am i feeling? is there something i need to welcome (an emotion you haven't processed) before i can focus? 30 seconds of this prevents hours of unfocused distraction.
+- **emotional check-in**: before starting work, quick scan — what am i feeling? is there something i need to process before i can focus? 30 seconds of this prevents hours of unfocused distraction.
- **energy matching**: doing demanding focused work when energy is high, shallow work when it's low. see [[energy-cycles]] — trying to do demanding work in a low-energy state guarantees distraction.
## the content consumption trap