You're not "bad at focusing."
You're losing your attention bit by bit.
Checking your phone.
Refreshing your inbox.
Doing "quick" tasks.
These little busy things make you feel busy, but they don't help your real life.
This is just a typical day.
It doesn't mess you up with one big mistake.
It sneaks up on you with many small distractions.
Here's the truth:
You don't need a better To-Do list.
You need a Stop List.
Most of what wastes your time isn't difficult.
It's things you do every day, automatically, and that others expect.
Unnecessary meetings.
Checking apps for no reason.
Notifications that distract you.
Tasks that appear important but actually yield nothing.
Today, you're getting The Stop List and a Distraction Audit template.
Not motivation.
Not theories.
A practical tool.
10-Minute Distraction Audit (easy steps)
Set a timer for 10 minutes.
Open Notes.
Answer quickly without changing your answers.
Where did I lose time today? (list 10 things)
What was I avoiding when I did that?
What did I tell myself to make it okay?
What did it cost me? (choose one)
Progress
Money
Energy
Respect
Sleep
Confidence
What is the pattern?
Is it my phone? Inbox? People? Trying to be perfect? Fear?
Now you can see what's taking your time on paper.
Most people never do this.
They just keep "trying harder" while distractions keep winning.
And here's the hard truth:
You can't work harder than distractions.
You can only get rid of them.
Most people stop here.
But here's what to do instead:
Stop consuming. Start executing.
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