1. Prioritize Your To-Don'ts
Focus on the things you shouldn't be doing instead of the things you should.
Example: "I shouldn't be scrolling through social media for 4 hours, so I'll just do that for the next 4 hours and then maybe start my project."
Read More: Strategies for Not Being Distracted2. Practice Mindfulness of Your Mindlessness
Pay attention to your thoughts and emotions without judgment, but also without actually doing anything about them.
Example: "I'm feeling anxious about this deadline, but I'm not going to do anything about it, because that would be too much effort."
Read More: Mindfulness for the Mindless