After realising I had succumb to the quick-fire, quick-fix attitude of phones and social media, I used my now shortened attention span against itself by putting barriers between me and those quick fixes.

If I want to check my phone I have to go get it and wait for it to turn on. If I want to check distracting sites on my computer, I'll have to log in first. They're small, but normally what happens is I will start to slip out of focus, by habit I will punch in the distracting site, realise I need to log in and go "Oh yeah, not now" and then get back to work. It's like a focus cue for when my brain goes on auto-pilot. I find I check far less often now because my brain knows there's no reward there.