My distractions in no particular order:

1. My phone with what it drags in (Twitter, Instagram)
2. TV, particularly media consumption (Chicago PD, NCIS in all its guises and Chicago Med being a few of the things I burn hours watching)
3. My (paper) notebook, a source of distraction for all the times I rewrite my to do list and obsess over the perfect productivity system instead of just getting things done

To manage these I am trying to control access, by setting up my phone to automatically turn itself off at night and restart in the morning, only watching TV at weekends and not fussing over the quality of my to do list. One more on the watch list over the next few days/ weeks I guess…