Distraction Tracker Date: ____

How Did You Internal External Planning

Time Distraction Feel? Trigger Trigger Problem Ideas
8:15 Checked news Anxious X Surf the urge
9:32 Googled instead of writing Anxious X Set time goal and see if I can beat it
11:42 Client interrupted work Frustrated X X Happens often around this time with client XYZ

See also our other tools by Googling “Nir and Far schedule maker” and “Nir and Far habit tracker.” Notes:
Internal trigger = uncomfortable feelings arising from within us
External trigger = pings, dings, and notifications from our environment
Planning problem = poor choice of timing scheduled activities due to circumstances or environment