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Distraction Defense Lab

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Description

Chapter 10 makes an architectural claim: single distraction defenses fail independently, and stacks degrade gracefully. This lab lets you test it on your own runs. Toggle four defenses — physical distance, unblock friction, notification silence, and a visible sprint timer — and run a simulated hour. Capture events break the green focus bar with labels ("notification → video spiral"), shields mark attempts a defense caught, and the readout reports focused minutes, captures, the longest unbroken stretch, and the re-entry toll.

Run the honest baseline first (no defenses — usually under 25 focused minutes of 60). Then compare single defenses against the full stack in the comparison strip. The bad day toggle weakens every defense 30% — demonstrating why stacks matter most exactly when resolve is lowest.

Lesson Plan

  1. Baseline (2 min): Zero defenses. Read the honest number.
  2. Single layers (4 min): One run per single defense. Note what each couldn't stop.
  3. Stack (3 min): All four. Compare the strip. Note that even the stack lets one small capture through — defenses reduce, never eliminate.
  4. Bad day (2 min): Re-run the stack with bad day on. Discuss why architecture beats willpower on exactly those days.
  5. Install (2 min): Each learner names the one layer missing from their real setup.

References