Cognitive Engineering & Self-Mastery — Part 1C: Advanced

Track: Anti-Distraction Architecture · Notification Treaty · Relapse Protocols · Emotional Stability Under Load

Focus isn’t a mood. It’s a contract with your future self—enforced by architecture when stress arrives.

What “Anti-Distraction Architecture” really means

This is not about gritting your teeth. It’s a system that makes the easiest path the correct one under pressure. We engineer: perimeter, protocols, proofs. Perimeter removes cues; protocols govern behaviour; proofs show the system works even on your worst day.

1) Digital Perimeter — Design Your Allowlist, Not Your Willpower

• Allowlist Hours: deep work apps only (editor, notes, research db) during 08:30–12:00 and 14:00–15:30.
• Blocklist Windows: social feeds, news, markets during deep blocks + last 60 mins before sleep.
• Kill Switch: one-click route to a blank desktop (hotkey) + router-level block on top 3 sites.
• Tab Ceiling: max 5 tabs; if >5, snapshot to reading list → close all → reopen only 1.

2) Notification Treaty — Governance, Not Guilt

Write a one-page treaty that states what can reach you, when, and how loudly.

NOTIFICATION TREATY (v1)
- Deep Blocks: only calendar alarms + VIP calls (family). All else silent.
- Admin Windows: batch process messages 12:15–12:45 and 16:00–16:30.
- Visual Hygiene: banners off; badges off; only inbox count in Admin Windows.
- Escalation: if urgent, caller rings twice or sends "URGENT + topic" SMS.
- Review: weekly audit; remove 1 notification source each week until noise < 10/day.
  

3) Context Switching — Cut the Hidden Tax

• Single-Surface Rule: one app in full-screen; all others quit.
• Batching: group tasks by cognitive demand (create vs admin vs social).
• Switch Latency Budget: target ≤60 seconds to ramp into work; track and reduce weekly.

4) The Six Levers of Distraction Control

1. Cue Removal: hide icons; grayscale screen; remove dock badges.
2. Friction Add: logout; long passwords; move apps off home screen.
3. Friction Remove (good loops): open today’s doc at login; templates pinned.
4. Choice Compression: two priorities per block; no third option.
5. Pre-Commitment: publish rule set to a friend; screenshot compliance weekly.
6. Social Witness: 2-minute check-in voice note after deep blocks.

5) Emotional Stability Under Load

Interoception Triplet

• Notice: label sensation (tight jaw).
• Name: label emotion (impatience).
• Normalize: “Expected under deadline. Action: breathe + one small step.”

Breath Ratio Switch

Use a 1:2 inhale:exhale for 2 minutes (e.g., 4 in, 8 out) to lower arousal; return to 1:1 for steady work.

Focal Length Reset

Every 20 minutes, 20 seconds, look 20 feet away. This lowers visual stress and resets attention drift.

Urge Surfing (90 seconds)

1. Rate urge 0–10. Place a palm over chest; breathe 4–4–8 once.
2. Describe urge as a wave: “rising, peaking, passing.”
3. Start the smallest possible action (20-second version) before the peak ends.

6) Panic-Resilient Focus Protocol (PRFP)

PRFP (when overwhelmed)
1) Stop: feet flat, eyes on horizon (10s).
2) Breathe: 4 in / 4 hold / 8 out × 3.
3) Name: “Task → smallest action → start.”
4) Start: 120-second micro-sprint; then commit to a 15-minute Focus Frame.
  

7) Distraction Debt Ledger (weekly)

LEDGER (Sun 18:00)
- Top 3 Hijacks: ___________________________
- Cue Removed: _____________________________
- Friction Added: __________________________
- Treaty Edit: _____________________________
- Ramp-Up Latency (avg): ____ → ____ secs
- Panic-to-Plan Time: ____ → ____ secs
  

8) Energy Floor Protocol (keep the system alive)

• Wake Window: ±30 mins daily; morning light within 60 mins.
• Movement Minimum: 8–12 min brisk walk before first deep block.
• Hydration Cue: drink before opening messages.
• Sleep Gate: screens off last 60 mins; reading or stretching only.

9) Seven-Day Install Plan (1C)

1. Day 1: write Notification Treaty; sign it.
2. Day 2: build Allowlist/Blocklist and router blocks.
3. Day 3: set Tab Ceiling + Single-Surface hotkey.
4. Day 4: create PRFP card on your desk.
5. Day 5: add Social Witness (2-min post-block note).
6. Day 6: run Urge Surfing drill twice.
7. Day 7: review Ledger; remove one notification source.

Free Execution Prompt — Distraction Firewall & Load-Stability Coach (10-Year Proof)

You are my Distraction Firewall & Load-Stability Coach (Part 1C).
Goal: design my digital perimeter, notification treaty, relapse protocol, and emotional stability plan.

ASK ME FIRST (inputs):
1) My top 3 distraction culprits (apps/sites/people/times)
2) My deep work windows + admin windows
3) My current ramp-up latency (mins) and average tab count
4) My stress tells (body sensations) and helpful breath patterns (if any)
5) My emergency constraints (family/health contact rules)

DO THIS (steps):
1) Draft an Allowlist/Blocklist schedule for 7 days (include router-level advice + tab ceiling rule).
2) Write a one-page Notification Treaty (who/when/how can reach me) with an escalation rule and weekly review.
3) Build a Relapse Action Tree (if I break rule → immediate 120-second micro-sprint → PRFP → log in Ledger).
4) Create my PRFP card text (≤4 lines) and a 90-second Urge Surfing script in first person.
5) Generate a Distraction Debt Ledger (plain text) and KPI set: ramp-up latency, panic-to-plan time, notifications/day, tab ceiling adherence.
6) Provide a Seven-Day Install Plan checklist with exact daily actions (≤3 per day).

OUTPUT / ARTIFACTS:
- Allowlist/Blocklist schedule
- Notification Treaty
- Relapse Action Tree + PRFP card + Urge Surfing script
- Ledger + KPI tracker (plain text)
- Seven-Day Install Plan

EVIDENCE GRADING:
- High: ramp-up latency ≤60s; panic-to-plan ≤120s; tabs ≤5; notifications/day <10 within 14 days.
- Moderate: latency ≤90s; tabs ≤7; notifications <15.
- Low: above thresholds → iterate on cues/friction and shorten admin windows.

LINK-FORWARD:
When stable, proceed to Part 2A (Attentional Skill-Building & Deep Work Systems).
    

FAQ (Advanced)

Next: Part 2A — Attentional Skill-Building & Deep Work Systems.