Eat That Frog: Conquer Your Goals by Blocking Distractions

Do you have a big to-do list but struggle to get started?  

Before you even start, your phone lights up. A quick peek turns into 20 minutes. You check your email and it’s another detour. And somehow , it’s lunchtime and the most important task on your to-do list is untouched. 

Feels familiar? 

Enter  “Eat That Frog” is a no-nonsense productivity method that says: Tackle your hardest, most important task first, before everything else gets in the way. 

The problem! Something always gets in the way.

This post will show you how to combine “Eat That Frog” with Freedom to block distractions and achieve your goals.

Eat That Frog: A Proven Productivity Method

“Eat That Frog” is built on a simple but powerful principle: do the hardest, most important task first. Which means tackling your most challenging task first thing in the morning. 

Here is why it works:

• Your Willpower is Highest in the Morning – Decision fatigue kicks in as the day goes on, making it harder to focus. Tackling your hardest task first ensures it gets done before your brain gets tired.
• Builds Momentum – Starting your day with a challenging win creates a sense of accomplishment that fuels productivity for the rest of the day.
• Eliminates Procrastination – Instead of pushing off that big, intimidating task, you knock it out early—before excuses creep in.
• Reduces Stress – Having a major task lingering over your head all day drains mental energy. Eat That Frog removes that anxiety, freeing up your focus.
• Strengthens Discipline – Consistently tackling your biggest challenge first helps build the habit of prioritizing meaningful work over easy, low-value tasks.
• Creates a Ripple Effect – When you start strong, the rest of your tasks feel easier by comparison, making your entire day more productive.

This approach, popularized by Brian Tracy, helps you build momentum and avoid procrastination. By getting the hard stuff out of the way, the rest of your day feels easier. This builds confidence and prevents procrastination.

The 3 AM Anxiety Spiral Hook

You know that feeling when it’s 3 AM, and instead of sleeping, your brain decides to remind you of every deadline, email, and awkward thing you said in 2017? 

Yeah, same. 

The overwhelming to-do list keeps growing, but somehow, you still find yourself doom-scrolling, watching dogs wear sunglasses, and texting, “I’ll start tomorrow.”

But what if you could break the cycle? Make a list so that your anxiety doesn’t wake you up at 3 AM.

The “Hot Potato” Effect

You know that one task that’s been sitting on your to-do list for days—maybe even weeks? Mine is to reach out to my health care provider. 

It is the one you keep moving to tomorrow because it’s just too overwhelming? That’s your frog, and the longer you avoid it, the more it stares back at you like an unpaid bill.

There’s a way to finally stop dodging the hard stuff. 

The Eat That Frog method flips your workflow upside down, forcing you to tackle your biggest challenge first—before distractions, overthinking, and the urge to scroll TikTok take over.

The Gym Procrastination Parallel

Ever told yourself you’d start going to the gym… but only after you buy new workout gear, watch a few YouTube tutorials, and mentally prepare for two weeks? 

Procrastination loves a good excuse.

But here’s the thing: the hardest part isn’t doing the task—it’s starting. That’s exactly why Eat That Frog is so effective. It forces you to dive in before distractions (or fake prep work) take over.

The Digital Junk Food Hook

If your attention span feels like a phone with 5% battery left, you have come to the right place. Between notifications, emails, and the endless cycle of content, our brains are drowning in digital junk food—quick hits of dopamine that feel satisfying but leave us with zero progress.

The solution? A productivity detox. This method helps you cut through the noise and actually get things done before distractions steal the best hours of your day.

The “Side Quests Over Main Missions”

Life is starting to feel like an open-world video game where you keep completing side quests (creating proposals, scrolling IG, discovering Rednote, reorganizing your closet for no reason, learning a language, finding that photo your mom asked you about) instead of tackling the main mission (the thing that actually levels you up).

Eat That Frog is the productivity hack that forces you to start with the boss fight—so you stop getting stuck in the grind and start making real progress.

The Problem with Distractions

We live in a world of constant distractions. We are constantly interrupted by our buzzing phones, beeping emails, and chimes of social media notifications. Willpower alone isn’t enough to overcome these temptations. 

What we meed is a solution that is more strategic. 

Before getting on with the strategies for blocking distractions, it’s essential to understand the scope of the problem. 

We’re not just talking about the occasional phone call or chatty coworker. We’re facing a constant barrage of information grappling for our attention.

• Notifications: Every app on your phone, from email to social media to fitness apps to online shopping apps  to news outlets, wants a piece of your attention. The constant pings and buzzes can be overwhelming and make it difficult to focus on anything else.
• Social media: Social media platforms are designed to be addictive, with their endless scrolls, dopamine-inducing likes and comments, and ever changing algorithms that keep you hooked. It’s a recipe for distraction and can easily derail your productivity.
• The “Always-On” Mentality: In today’s work culture, there’s an expectation to be reachable 24/7. Emails, Slack messages, Whatsapp, Zoom calls – it can feel like you’re never truly off the clock.

This constant state of hyper-connectivity takes a toll on our ability to focus. It fragments our attention, hinders our ability to concentrate, and leaves us feeling scattered and overwhelmed. 

Clearly, “just focusing” isn’t enough. We need a more proactive approach to managing distractions.

And Why is Procrastination is Holding You Back

Procrastination is something everyone’s guilty of. 

You’ve got that big task staring at you, but suddenly, cleaning your entire closet or watching “just one more” episode of Secret Level is more urgent. 

You tell yourself you’ll start in five minutes, then five minutes turns into making a quick cup of coffee, to scrolling on Instagram and hours gone. , Before you know it, the whole day is gone. 

The problem isn’t laziness. It’s how our brains are wired. 

Why Your Brain Betrays You

Procrastination isn’t just a bad habit—it’s a neurological battle between the limbic system (the emotional, instant-gratification part of your brain) and the prefrontal cortex (the rational, goal-oriented part). 

When you delay an important task, it’s often because your brain is prioritizing short-term relief over long-term success. It’s looking for what is more comfortable right now rather than future benefits. 

Here’s what happens when you procrastinate:

• Increased Stress: That pending task doesn’t just go away. It just lingers, stews, marinates, creating anxiety and stress as the deadline approaches.
• Decreased Productivity: The longer you avoid something, the harder it feels getting it done. This leads to last-minute panic, rushed work, and poor performance.
• Mental Fatigue: You bet you will be constantly thinking about the task  that is pending. Unknowingly this drains your metal energy. By the time you finally start, you’re exhausted.

Procrastination is a cycle. The more you put things off, the more overwhelming they feel, making you even less likely to start. But there’s a way out.

How to Break Free from Procrastination – Actionable Steps

If procrastination has been your default mode, don’t worry. You can rewire your brain for productivity by:

✅ Identifying Your Frog: Each night, pick your most important task for the next day. Its like meal prep for your tasks. No guessing, no hesitation—just action.

✅ Using the Freedom App: Use Freedom app to set a schedule to block social media, emails, and distractions to stay focused on your task.

✅ Creating a Ritual: Pair your Eat That Frog habit with something enjoyable (e.g., your morning coffee or a focus sounds).

✅ Rewarding Yourself: Once you complete your big task, give yourself something to look forward to—whether it’s a break, a snack, or guilt-free relaxation.

Take Back Your Time (Without the Stress)

Your phone alone is a personal assistant with group chats, TikTok trends, breaking news, and five different apps reminding you to drink water. 

Working smarter starts with tackling the tasks that actually move the needle. The Eat That Frog method forces you to stop hiding behind busy work and face the real MVP of your to-do list first.

And yes, distractions will still lurk around every corner. That’s why you need an actual strategy to block out the noise. 

Here’s your move: Block the noise. Shut down the distractions. Take control of your focus. The Freedom App can help by silencing the digital chaos so you can get things done—without fighting your willpower every five minutes.

If you’re looking to stop procrastinating and start making real progress, we have just the tools to help. Use Freedom, eat that frog, and take back your time. Get started here.