1. Stopwatch with timer set for 3 min.
2. Paper ( write "I wont be distracted by that anymore" )
Read a paragraph from your book.
When you appear distracting - hold your finger on place of text , check mark on paper.
Look at the paper with " I wont be distracted by thay anymore" and now look back where you placed your finger on text and say " I wont be distracted by that anymore" ?
Repeat steps when you experience distraction.
At the end of 3 min , count number of distractions.
Repeat this drill.
Goal : No distractions within 3 min.