1. the opposite of distraction is traction. (4:44-6:40)

2. most distractions comes from within, from internal triggers of uncomfortable emotional state, that we seek to escape from. For example, when we feel lonely, we check facebook. When we are bored, we check youtube. (6:40-8:06)

3. Realize the source of the problem by looking within and writing it down. Once you understand what is the real cause, you  ...