Know your internal triggers for distraction

Pay attention to the discomfort that precedes distraction
For example, let’s say you are doing a task at hand and you feel the urge to check something on your social media. If you look deeper, this could be a form of escape from difficult work.

Write down the trigger as soon as you are aware of the distraction.
Note the time of the day, what you were doing, and how you felt when you noticed the internal trigger that led to the distracting behavior.

Explore your sensations.
Check if you’re experiencing any physical movements when you’re about to be distracted. For example, do your fingers twitch? Do you get butterflies in your stomach?

Be aware of your liminal moments.
List down any patterns or habits that distract you from doing your task. This can help you become aware of what triggers your distraction.