Start with one ordinary day
You do not need to overhaul your life. Choose a recurring interruption that you can notice and influence. Examples: checking messages before starting focused work, reopening the same browser tab, or hunting for information you use every week.
Set a 15-minute timer. Answer the prompts below with a recent, specific example. An estimate is enough.
Minutes 1–5
1. Notice the drain
- What interrupts you often enough to matter?
- When did it happen most recently?
- About how many times did it happen last week? Roughly how long did each interruption take?
Write one sentence: “When ______ happens, I usually ______, which costs about ______.”
Minutes 6–10
2. Find the trigger
Look for the moment just before the interruption. Is it a notification, a difficult task, an unclear next step, a person, or an object left in sight? Name the trigger without judging yourself.
Write one sentence: “I notice this drain most often after ______.”
Minutes 11–15
3. Choose one seven-day change
Stop it
Remove an unnecessary step or commitment for one week.
Change the environment
Move a cue, silence a notification, or make the better action easier.
Systematize the response
Make a checklist, saved reply, or simple repeatable routine.
Write your experiment: “For seven days, when ______ happens, I will ______ instead.” Choose a change small enough to try tomorrow.
Review after seven days
Did the interruption occur less often? Did the change feel easier or harder than expected? Keep it, adjust it, or try a different approach. The goal is information you can use, not a perfect week.
For an example of this process, read “One drain, one change.” For more practical notes, join the SalarsNet Field Note.