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Diets are about having less of something. Something of which you realize you have too much.

Realizing meaning you “know” … the challenge off course is to “act upon”. And therefore a habit change is often a crucial part of sustaining a diet.


Intermittent fasting.
Some might not call it a diet but I see it that way


We live in a world with sooo much information.
We don’t have a TV.
Remark: The days that I listen to the radio, it occurs me most of the news you hear each hour is just a repetition. As often the news is not super positive …. I find it’s cluttering your mind.
It’s also my opinion, if there is absolutely something I should know, the news will come somehow to me (via friends, neighbors, …).

Tip: if you are a Facebook user and want to be less pulled into a rabbit hole but only want to follow a handful of people:
Make a “Facebook FriendList” and save that url so you only feeding yourself with very deliberate information/updates.

Phone Notifications

I systematically disabled most of the app notifications.


Some studies say by just having your phone next to you (even if it’s turned completely off), your brain still will reserve some bandwidth.

I doubted a long time to have a dual phone numbers (so actually two sim cards). One phone number would only be known by family members and/or friends.
It adds some extra complexity (though small: you have to have a phone with dual sim).
So currently I am following the ‘do not disturb me’ approach, which is a feature of most phone. So you define a VIP list of phone numbers, only those numbers will be able to have your phone to go on. In my case, only close family and some other

Checking Email

Since I became more conscious about attention, I finally also implemented the rule of not checking email like before noon.

The resistance to do this was like “Yeah I must be able to check the content XYZ that person A sent me last week”. Luckily you have several techniques so you can do this without you being distracted by “other” (new) emails that are coming in.

E.g. I use Gmail and have installed a Chrome Extension “Inbox When Ready”. It hides automatically all emails, but I still can search for existing emails.

Moreover it gives me feedback about how good I am executing my discipline. Every time I open my Gmail it says something like this:

You've seen your inbox once today. It was visible for 2 hours 9 minutes.

If you are using an email client (like Thunderbird, Outlook), you could set the synchronization of your emails on “disabled/offline” by default. Giving you the same benefits as above.