Attention is limited. Every “yes” to a distraction is a quiet “no” to something else.

Attention does not expand to meet demand: it is a fixed amount being spent constantly, which means nothing is ever added without something else being taken away. The trade stays invisible because whatever you said no to never turns up to complain. You only notice the hours are gone, not where they went.

For one day, name the trade as it happens. Ten minutes on your phone is ten minutes off the revision, or the walk, or your sister. Say it plainly. Sometimes you will still choose the phone, and sometimes saying it is enough to change the answer.