The outer screen
Feeds, alerts, other people's emergencies: a thousand claims on your attention, each one shaped to take it, none of them yours.
The outer screen is everything the world projects at you, and most of it is built to hook. In Transurfing terms these are pendulums: structures that need your reaction to keep swinging, and that will provoke it however they can.
The practice is not to fight the outer screen, which feeds it, nor to hide from it, which is not a life. It is to watch it from the seat behind both screens, and to give your attention on purpose rather than have it taken.
Pendulum Defence is the instrument for this: log what pulled at you, name the swing feeding on it, and watch its grip loosen once it has a name.
Where it becomes practice
Pendulum Defence