Take Back Control: Mastering Technology

Install a news feed eradicator extension for Facebook and other social media platforms. **Implementation Intention:** I will install this extension within the next 24 hours.

“I've been using an extension for many many years now called news feed Eradicator and it completely eliminates the news feed from my Facebook page”

Research and install apps that limit access to distracting websites and applications on your phone and computer. **Reminder:** What apps drain your time? Find their limits!

“There are apps like this for Instagram Twitter and even YouTube”

Identify locations outside of your home where you can work without distractions (e.g., cafes, libraries). **Temptation Bundling:** Only allow yourself to have a pastry when working outside the home.

“I found that working at home is near impossible because that's where I tend to relax so what I've done instead is manipulate my physical environment by going outside and working in random cafes”

Designate a specific area in your home for focused work, free from distractions. **Tip:** Keep this space clear of non-work-related items.

Work for a set period (e.g., 25 minutes) and then reward yourself with a short break (e.g., 5 minutes). **Experiment with:** Different reward durations and types.

“Training yourself like a dog and a great way to do this is to work for a bit and then purposely reward yourself for a short period of time sort of like how you would give a dog a treat after he does a trick”

Keep track of your work periods and rewards to monitor your progress and adjust the system as needed. **Sharing Opportunity:** Share your daily progress and reward yourself in our weekly community meeting.