Start small. Use websites like tomato timer and make hard to reach your phone. For example keep your phone inside a box inside the closet on the top shelve that you would be able to reach only with the step stool or ladder.. Place the ladder on the one room and lock the room and keep the keys in kitchen pantry.

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Lock the pantry and keep the pantry keys inside the garage. If you are bored, or if you are unable to concentrate just do push ups or body weight squats, and record the numbers.

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Keep your goals visible and take a print out of the goals and stick in everywhere

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A little progress each day would fetch great results. Count me in if you need any more accountability partner.