Ten Minute Rule for Distraction

• Most people aren't addicted, they're distracted; they use things to avoid uncomfortable feelings.
• Instead of strict abstinence, use the 'ten minute rule'.
• When you feel the urge to do something distracting, set a timer for ten minutes.
• Use that time to acknowledge and explore the underlying feeling with curiosity, not contempt.
• Often, the urge will subside before the timer goes off, allowing you to return to your task.