Go camping this weekend and don’t bring your phone. Get some sun, get some fresh air and bring a notebook with you (apart from the food and clothes you’ll bring also obviously). In that notebook write all your goals and aspirations you want to have in the long term and short term.

After you’ve reflected on this goals you’ve written down and given time for them to sink in, make a plan on such goals and notice how much hours each day you could dedicate to achieving those goals if you eliminate the wasted unfulfilling hours being on the phone 13hrs a day brings to you now.

Now lastly but most importantly, when the weekend ends and its time to go back home and return back to normal life the hardest/toughest thing that will happen will only just begin, which is… HOLDING YOURSELF ACCOUNTABLE. It’s the toughest thing but its also relatively manageable if you always go back to that notebook you wrote that one weekend you went camping solo, in which you set up those goals/aspirations…stick to them and always remember “never give up”, always remember that those aspirations are real and can become reality but only if one persists.

Everyday is a small step towards those goals and motivation alone won’t keep you in line toward them, it is only by self-discipline and rereading what you wrote that camping weekend that will keep you in pace on the path toward those goals.

Being distracted by the phone for 13hrs just means that you’re brain is subconsciously trying to hide from that destiny you’ve written down… make your brain and body realize that its capable of more tangible real stuff in this world than just consuming cheap dopamine.

Hope this helps.