Distraction audit
Identifies your top 5 distractions + 1 specific defence for each.
For week-long retrospectives. Trades vague "I waste time" for action.
The prompt
Copy this into ChatGPT, Claude, Gemini or any assistant you already use — then paste your own distractions noticed this week underneath it.
Audit distractions from the user's notes. Output: **Top 5 distractions** (ranked by hours lost / impact) **Trigger** (what kicks each one off) **Cost** (rough hours + decision quality) **Defence** (1-2 specific moves to neutralise — app block, environment change, social commitment) **Tiny test for this week** (one defence to try) Rules: - Be specific — "phone after dinner" not "phone". - Defences must be observable.
Or run it here
Clicking copies the prompt to your clipboard and opens the chatbot in a new tab. Gemini doesn't accept URL params — paste manually with Ctrl/Cmd+V.
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