Core Focus DPT

The 75 Hard Challenge is teaching me more than just physical resilience—it’s sharpening my mental and emotional discipline too. One of the biggest challenges I face isn’t running out of time to complete my tasks, but letting distractions sneak in and steal the precious hours I’ve set aside for success. Namely, my phone.

Managing this distraction has me thinking about the armor of God we’ve been studying in Bible study—specifically, the shield of faith. A shield is for protection, and in the same way, I can shield myself from distractions and bad habits with deliberate actions. Here’s how I’m learning to defend my time and keep moving forward on this journey.

Morning Momentum

Every morning, I follow a tightly packed routine that sets me up to win the day. It takes me about two hours to drink several cups of water, take selfies, walk my dog, complete my cold outdoor walk (with a podcast in my ears), and read at least five pages of nonfiction or scripture.

This chain of habits, or habit stacking, has become the backbone of my mornings. Each task naturally flows into the next, and it feels like I’m stacking bricks to build a strong foundation for the day. But my phone has a sneaky way of slipping into those moments, especially when I use it to check the time or catch a message. One glance turns into mindlessly scrolling feeds or “just one more” check of messages. Before I know it, my two-hour window feels tighter, and I’m left scrambling.

Defending Against Distraction

In Bible study, I’ve been exploring how the shield of faith protects us from spiritual attacks. A shield requires skill and practice—it can block blows, deflect them, and even be used offensively in battle. This idea resonates deeply as I think about my battle with phone distractions.

To protect my mornings, I’m working to restructure my environment and habits:

• Visible Clocks: Instead of relying on my phone to check the time, I’ve started placing clocks around the house. This small change removes a common trigger for distraction.
• Timers as Alarms: Setting a timer on my phone and then putting it out of reach ensures I don’t waste time mindlessly scrolling. The alarm is my signal to wrap up my routine.
• Physical Distance: Leaving my phone in another room or even putting it in a drawer during focused tasks gives me space to concentrate fully.

These changes feel like small but powerful adjustments to my “shield,” helping me block the distractions that often derail my momentum.

Using My Shield with Intention

A shield isn’t just for defense—it can also be used offensively. I’ve started thinking about how I can use my phone more intentionally to support my goals rather than pull me away from them.

• Encouraging Reminders: Setting motivational reminders or scripture-based affirmations as notifications or wallpapers.
• Focus Tools: Using “Focus Mode” or similar features to block distracting apps during my 75 Hard tasks.
• Planned Check-Ins: Designating specific times in the day to check messages or look up homeschooling resources ensures I’m not using my phone aimlessly.

It’s not about eliminating my phone altogether; it’s about learning to use it in a way that aligns with my values and priorities.

Growing in Discipline

The 75 Hard Challenge is as much about mental toughness as it is about completing daily tasks. Managing my phone usage isn’t just a battle of willpower—it’s a lesson in discipline. Just like learning to wield a shield takes practice, so does learning to guard my time and attention.

Every day I’m making progress, one small habit at a time, and I’m trusting that I’ll continue to grow stronger in this challenge and in life.

I’m must one cup of water away and one indoor workout away from meeting all goals! See you tomorrow!

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