Name what pulls you away. Naming it is most of the fix.
How to use it
Press Start session when you begin real work. The ring starts filling.
The moment your attention leaves — you reach for your phone, someone speaks,
a stray thought arrives — press the big button and pick one word. Do it even if
you come straight back.
Press End session when you stop. Your focused time is banked for the day.
Read the tally at the end of the day. The point is not the total —
it is finding which single thing costs you the most.
Log the interruption before you follow it, not after. That pause is
the part that actually works.