Distraction Audit

Purpose

Systematically identify what's actually breaking your focus and create targeted solutions for each distraction type. Instead of generic "turn off notifications" advice, you get specific protocols for YOUR distraction patterns.

When to Use

Use this Skill when you need to:

• Figure out why you can't focus despite trying
• Identify patterns in what pulls you away from work
• Create environment and behavior changes that stick
• Build a personalized distraction defense system
• Recover focus after a particularly scattered period

Step-by-Step Process

Step 1: Track Distraction Incidents

Understand what's actually happening.

Ask the user to recall recent work sessions:

• "Think about the last few days. What specifically pulled you away from focused work?"
• "What were you doing when you got distracted? What did you switch to?"
• "How often did this happen? Every few minutes? Once an hour?"

Categorize distractions:

• External: Notifications, people, environment
• Internal: Thoughts, urges, anxiety, boredom
• Self-inflicted: Checking phone, opening browser tabs
• Unavoidable: True emergencies, necessary interruptions

Output Variable: distraction_inventory

Step 2: Identify Distraction Triggers

Understand WHY distractions win.

For each major distraction type, ask:

• "What were you working on when this distraction hit?"
• "How were you feeling right before? (bored, stuck, anxious, tired?)"
• "What time of day does this usually happen?"

Identify patterns:

• Task types that trigger distraction seeking
• Emotional states that precede distraction
• Times of day most vulnerable
• Environmental factors

Output Variable: trigger_patterns Context Used: distraction_inventory

Step 3: Assess Current Defenses

Understand what's already in place.

Ask the user:

• "What have you already tried to reduce distractions?"
• "What worked, even temporarily?"
• "What made you stop using those strategies?"

Evaluate:

• Strategies that worked but weren't sustained
• Strategies that never worked (and why)
• Gaps in current approach
• Tools already available

Output Variable: current_defenses

Step 4: Design Targeted Solutions

Create specific protocols for each distraction type.

For each major distraction category, design:

External Distractions:

• Notification management plan
• Environmental modifications
• People/interruption protocols

Internal Distractions:

• Mind-wandering recovery techniques
• Anxiety/urge management
• Boredom prevention strategies

Self-Inflicted Distractions:

• App/website blocking approach
• Phone placement protocols
• Browser discipline systems

Ask the user:

• "For [specific distraction], what would make it harder to give in?"
• "What would help you get back on track faster when distracted?"

Output Variable: solution_protocols Context Used: distraction_inventory, trigger_patterns, current_defenses

Step 5: Create Implementation Plan

Build the rollout strategy.

Prioritize solutions by:

• Impact (which distractions cause most damage)
• Ease (what can be implemented immediately)
• Sustainability (what will actually stick)

Create phased approach:

• Today: Quick wins (takes <5 min to implement)
• This week: Environment changes
• Ongoing: Behavior/habit changes

Output Variable: implementation_plan Context Used: solution_protocols

Step 6: Generate Distraction Defense Document

Compile everything into actionable document.

Create document with:

Your Distraction Profile:

• Top 3 distractions by frequency
• Top 3 distractions by impact
• Most vulnerable times/states

Defense Protocols: [For each distraction type, specific counter-measure]

Implementation Plan:

• Today: [quick wins]
• This week: [environment changes]
• Build over time: [habit changes]

Recovery Protocol: When you notice you've been distracted:

1. [Step 1]
2. [Step 2]
3. [Step 3]

Context Used: All previous steps

Output Format

Your Distraction Defense System

Distraction Profile: | Distraction | Type | Frequency | Trigger | Impact | |-------------|------|-----------|---------|--------| | [Name] | External/Internal | High/Med/Low | [Trigger] | High/Med/Low |

Defense Protocols:

For [Distraction 1]:

• Prevention: [How to stop it before it starts]
• Intervention: [What to do when it happens]
• Recovery: [How to get back on track]

Quick Wins (Do Today):

1. [Action]
2. [Action]
3. [Action]

This Week:

1. [Action]
2. [Action]

Recovery Protocol: [Steps when you catch yourself distracted]

Tools

• basile_create_document - Creates the distraction defense document

Example

Input: Knowledge worker who keeps checking Slack and phone, despite knowing it hurts focus Output: Distraction profile showing internal anxiety trigger, defense protocol including phone in drawer during focus blocks, Slack scheduled check at 10am/1pm/4pm, and 5-second rule before opening any app.