10 thoughts about attention (time):

1. See all the activities in terms of investments. Stick to the ones which pay well in the long terms.
2. If you go for walks/ runs, go on the road less traveled. You can focus your attention on some thoughts for longer periods of time.
3. It's okay to not reply to every email you get.
4. Switching between tasks will reduce your attention capacity. Phone Notifications are a threat.
5. Filling your time/home with more tasks/things might enhance your ego but it's only going to add anxiety to your life.
6. One hour of solitude time is a necessity. With the amount of information you input in a day, you should at least spend one hour doing nothing so that useful information is consolidated in your brain.
7. Being informed about your body/ life is more important than your state/country/world. 
8. If you are trying nofap, you will save a lot of time and you will gain your body strength.
9. 99% of the company emails are not useful so it's better to make folders and store them there and never look at all.
10. The best revenge is to not think about people you hate. You save your time which is the most precious resource available to you.