If your attention changes channels more easily than most, none of this is a character flaw. It is an energy system, and energy systems can be planned. On the next screen you build Symphony's 1 to 5 PM and watch the battery answer.
Tap a tray item, then tap a block. Tap a block again with the same item to clear it. The battery preview answers every move. Approximate model.
Guard the deep blocks. Park the phone next to a walk or the end of the day, not between two hard things. Walks are fuel. And a 2-minute note about where you stopped buys back the transition. Placement is the whole game.
The battery is a picture, but every rule under it comes from real research on attention.
Figures: Leroy, Organizational Behavior and Human Decision Processes 2009 (attention residue). Leroy and Glomb, Organization Science 2018 (ready-to-resume plan). Kang and Kurtzberg, Journal of Behavioral Addictions 2019 (phone breaks and depletion). Mark et al., UC Irvine field studies, CHI 2005 and 2008 (roughly 23 minutes to return to interrupted work). Battery levels, drain and recharge amounts, and the ten-minute re-entry toll on screen are an approximate teaching model, not measured values. Placeholder content pending expert review.