As with everyone else, I feel your pain in this one. Having tried to get my head around the Distraction Treadmill, I found Cal Newport's book, Deep Work, to be the best and most helpful take on this.
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The trick, he argues, is to STOP trying to be a 'good soldier': determine what your goals are and whether they are ethical, and then reorganize your world to serve those goals, rather than the other way round. Squeeze the demands of others into your life, not your life into the demands of others.
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