<ul><li class="ql-align-justify">Identify the Discomfort: Notice what you feel before you get distracted (For example, anxiety when preparing for a presentation).</li><li class="ql-align-justify">Note the Trigger: Write down the internal trigger and the context in which it occurs (The anxiety makes you want to check your phone to escape discomfort).</li><li class="ql-align-justify">Explore with Curiosity: Approach your feelings with curiosity rather than judgment or anger (Instead of getting mad at yourself, ask why you're stressed).</li><li class="ql-align-justify">Reframe the Experience: Consider the presentation as a chance to showcase your skills and learn something new.</li></ul>

Mastering Internal Triggers

<ul><li class="ql-align-justify">Effort Pacts make unwanted behaviors more difficult, like using apps to block distracting websites.</li><li class="ql-align-justify">Price Pacts impose fines or bets with friends for missing targets, acting as a deterrent to undesired behaviour.</li><li class="ql-align-justify">Identity Pacts help in positive self-definition - when you see yourself in a certain way, you are more likely to act in accordance with that identity. Internalize your identity by referring to yourself as an indistractable person - "I don't check my social media in the mornings".</li></ul>

Prevent Distractions with Pacts

<ul><li class="ql-align-justify">Effective planning involves time-boxing, allocating specific time slots in the weekly schedule for different tasks.</li><li class="ql-align-justify">Emails, with their variable rewards, are habit-forming distractions - organizing emails into 'For Today' and 'For This Week' folders helps in prioritizing and managing responses efficiently.</li><li class="ql-align-justify">At office, implement a policy requiring detailed agendas before meetings reduces unnecessary gatherings.</li></ul>

Effective Time Management

<ul><li class="ql-align-justify">Defending Your Focus: Limit notifications and manage communication channels.</li><li class="ql-align-justify">Scheduled Interactions: Plan specific times for checking emails and engaging in group chats.</li></ul>

Hack Back External Triggers

<ul><li class="ql-align-justify">Liminal moments are the transitions between tasks throughout your day. </li><li class="ql-align-justify">These brief periods can be particularly susceptible to distractions because they create a sense of uncertainty and discomfort, prompting you to seek quick relief through distractions.</li><li class="ql-align-justify">For instance, checking your phone "just for a second" can end up in never ending scrolling on social media.</li><li class="ql-align-justify">The Ten-Minute Rule:  If you feel the urge to engage in a distracting activity, wait ten minutes before giving in. This technique helps you "surf the urge," allowing the desire to pass without acting on it. Or use apps like <a href="https://one-sec.app/">One Sec</a>.</li></ul>

Be Aware of Liminal Moments

<ul><li class="ql-align-justify">External triggers come from the outside world, like pop-up notifications on devices.</li><li class="ql-align-justify">Internal triggers, such as boredom or stress, originate from within oneself.</li></ul>

External vs Internal Triggers

How to Control Your Attention and Choose Your Life.

"Indistractable provides a framework that will deliver the focus you need to get results." —James Clear, author of Atomic Habits "If you value your time, your focus, or your relationships, this book is essential reading. I'm putting these ideas into practice." —Jonathan Haidt, author of The Righteous Mind   National Bestseller Winner of the Outstanding Works of Literature (OWL) Award Included in the Top 5 Best Personal Development Books of the Year by Audible Included in the Top 20 Best Business and Leadership Books of the Year by Amazon Featured in The Amazon Book Review Newsletter, January 2020 Goodreads Best Science & Technology of 2019 Finalist   You sit down at your desk to work on an important project, but a notification on your phone interrupts your morning. Later, as you're about to get back to work, a colleague taps you on the shoulder to chat. At home, screens get in the way of quality time with your family. Another day goes by, and once again, your most important personal and professional goals are put on hold. What would be possible if you followed through on your best intentions? What could you accomplish if you could stay focused? What if you had the power to become "indistractable?" International bestselling author, former Stanford lecturer, and behavioral design expert, Nir Eyal, wrote Silicon Valley's handbook for making technology habit-forming. Five years after publishing Hooked, Eyal reveals distraction's Achilles' heel in his groundbreaking new book. In Indistractable, Eyal reveals the hidden psychology driving us to distraction. He describes why solving the problem is not as simple as swearing off our devices: Abstinence is impractical and often makes us want more. Eyal lays bare the secret of finally doing what you say you will do with a four-step, research-backed model. Indistractable reveals the key to getting the best out of technology, without letting it get the best of us. Inside, Eyal overturns conventional wisdom and reveals:    • Why distraction at work is a symptom of a dysfunctional company culture—and how to fix it    • What really drives human behavior and why "time management is pain management"    • Why your relationships (and your sex life) depend on you becoming indistractable    • How to raise indistractable children in an increasingly distracting world Empowering and optimistic, Indistractable provides practical, novel techniques to control your time and attention—helping you live the life you really want.

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Productivity

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Habits

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Mental Health

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Time Management

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Books

Nir Eyal is an accomplished writer whose work has resonated with readers around the world. Nir Eyal has published several books that explore a range of topics, from fiction to nonfiction, and has received critical acclaim for the ability to weave compelling narratives. Nir Eyal's writing style is known for its depth and authenticity, and has earned quite a loyal following of readers.

Mastering Internal Triggers

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Mastering ‘internal triggers'