Rules, Not Willpower: Boundaries are fixed rules that hold even when tired, bored, or stressed.
Non-Negotiables: No phone in the bedroom, a screen curfew, and set windows for social media.
Work Discipline: Use email, messaging, and social media on purpose, not as a constant drip feed.
One Job Rule: Stop switching and checking, and stop leaking attention to every notification and impulse.
Protect Mornings: Getting the phone out of the bedroom removes its power over mornings and evenings.
Summary: Boundaries work because they remove the negotiation. Set non-negotiables: no phone in the bedroom, a screen curfew, and fixed windows for messages and social media. At work, check on purpose rather than constantly. One job per moment keeps your attention from leaking away all day.