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1/ What really prompts you to compulsively look at your phone, or scroll a social media feed?
2/ If you think about it for a second, you’ll realize the trigger isn’t just what’s on your phone but also what’s on your mind.
3/ Our behaviors are not only triggered by external triggers, like pings, dings, and rings, but also by internal triggers like feeling bored, lonely, anxious, or stressed.
4/ Whether the distraction is too much booze, news, or food, the root cause is the same: a desire to escape emotional discomfort.
It’s called an internal trigger, and when we understand the source of our need for psychological escape, we can do something about it.
It’s called an internal trigger, and when we understand the source of our need for psychological escape, we can do something about it.
5/ Here are three ways to deal with those internal triggers 
6/ Identify the feeling or thought behind your urge: When you find yourself on the brink of distraction, find the internal trigger that is prompting you to do so.
7/ Write it down: Keeping a log of distractions will help you link behaviors with their internal triggers. The better you become at noticing the thoughts and feelings that precede certain behaviors, the better you will become at managing them.
8/ Explore the sensation: Do you get butterflies in your stomach? A tightening in your chest? Stay with that feeling before following your impulse.
9/ The more we can understand about our internal triggers, the better we can manage them.
