Create friction for the easy distractors

ADHD psychologist here! So often I have folks who think they can stop doing the things they don’t want do and start doing the things they do want to do with will power alone. Having worked with hundreds of folks with ADHD, and also having had a diagnosis since the age of eight, I can say that that is confidently a fools errand. What I have found that works best for folks is things that make the easy grabs harder. For example, I use the Bloom card on my phone to block browsing. The card is always in my kitchen drawer, so I can get it whenever I need it, but mostly throughout the days I have 2 5 minute breaks per day that gives me Internet access, but other than that, my phone is mostly a phone. I also have a physical lock that locks my laptop in my office, which requires me to do my focused work there so I can enjoy life in the rest of my house. Often the need for a dopamine hit is not worth getting up and changing activities or rooms, and so you end up finding other ways to fill that need that are more nourishing.