Distraction is not a moral failure; it is an environment problem. Thirty days of small structural changes do more than a year of willpower.
Week one: remove one app from your phone and move email to the desktop only. Week two: a single 90-minute deep-work block each morning. Week three: a daily walk without headphones. Week four: one weekly conversation that lasts longer than an hour, in person.
By day thirty, your attention has a shape again. Now turn it outward: a focused mind is the most generous gift you can offer your community.