index e72aca9..bf420bd 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 (see [[welcoming-emotions]]). sometimes it's an unclear task (see [[flow-triggers]] — 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 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]]).
treating the symptom (blocking sites, hiding phone) helps a little. treating the cause (figuring out why you're escaping) helps a lot.
@@ -37,10 +37,10 @@ each level is a stronger numbing agent. the further down the ladder, the stronge
what works better:
-- **environment design**: remove the option. phone in another room. site blockers. working in a place where distractions aren't available. see [[deep-work]] — newport's time-blocking creates environmental structure.
+- **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 (see [[welcoming-emotions]]) before i can focus? 30 seconds of this prevents hours of unfocused distraction.
-- **energy matching**: doing [[deep-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.
+- **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.
+- **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
@@ -52,7 +52,7 @@ this doesn't mean all consumption is bad — [[research-workflow]] reading is va
## the role of rest
-sometimes "distraction" is actually your body's way of demanding rest. if you've been in [[deep-work]] mode for hours and your brain keeps reaching for your phone, maybe the answer isn't more discipline — it's a break.
+sometimes "distraction" is actually your body's way of demanding rest. if you've been in deep focus mode for hours and your brain keeps reaching for your phone, maybe the answer isn't more discipline — it's a break.
the key is the quality of the break. scrolling twitter is not rest — it's stimulation without recovery. actual rest is: a walk, a nap, a conversation, food, staring out a window. the things that feel "boring" are often the most restorative.