Here's the truth no one has told you: every choice you make is training you.

Scrolling one more time trains your brain to lose attention faster.

There's a silent war in your phone - every swipe, notification, thumbnail was designed by billion dollar companies to weaken your attention span.

Apps aren't tools - they're battlegrounds.

Focus is a muscle: train it by resisting distractions, weaken it by giving in.

Here's the exact system:

(1) Delay - when distraction shows up, delay it 10 minutes.

(2) Enter social media like a soldier - set timer, go in with purpose. Use Opal app.

(3) Make your mission bigger than distractions - write it down, look at it before touching phone.

(4) Write down troubling thoughts, read them aloud next day.

Do these four consistently: attention gets better, productivity multiplies, future self thanks you.

Episode 29 of 45.