I think it's the same as trying to form any other habit intentionally. Have a bed that you sleep in. Don't do anything in that bed other than sleep. If you ar

I think it's the same as trying to form any other habit intentionally. Have a bed that you sleep in. Don't do anything in that bed other than sleep. If you are laying trying to sleep and find you cannot, get out of that bed and go elsewhere. This trains you to associate that bed with sleep and nothing else. It makes it so that when you go there in the future you have an ingrained habit that tells you it is time to sleep. Even reading in bed screwed it up for me. I think basically the same approach fits any other activity. If you want to get deeply in the flow for learning karate you have a dojo that you associate with it. You get way less distracted because you only do one thing there. I think sleep or laying still and meditating is about the most useful kind of rest for me, so I originally mostly talked about sleep. I think that the ability to get deeply into a task is generally strongly associated with environmental cues. Bowing before you start karate practice is a formal way to move into deep practice, even if you're practicing on your own.