1. Don’t work from home. Even if you are working for a fully remote company, get a personal office.

2. Have a laptop or desktop that only has a command line on it. Don’t carry your normal laptop along.

3. Don’t carry your phone. Instead invest in an Apple Watch with cellular or something similar for emergency calling. Have a regular old landline for your office.

4. Invest in specialized devices such as kindles and zoom meeting devices.

1-2 months of this will help change your default behavior of needing to satisfy your frequent dopamine demands immediately. Slowly introduce other devices.