Once you’re aware of the distractions and urges, you can start to examine the causes.
After hours of following temptations online (learning all about cycling and programming, for example), I stopped and asked myself, “What’s this all about?”
It was about fear — the fear I didn’t know what I was doing and was going to screw it all up. I now know it doesn’t matter if I screw it up. My value as a person isn’t tied to my successes or failures. So I closed all the tabs, and decided to focus on one program, and one bike ride. I’ll learn as I do.