Distraction is anything that pulls us away from what we truly want to focus on. Understanding the root cause of distraction is the first step to overcoming it. It’s not just about external stimuli, but also about our internal struggles. 	“Distraction isn’t about the tools we use—it’s about what’s happening inside us.”

Nature of Distraction

Internal triggers are uncomfortable emotional states like boredom, stress, or loneliness that prompt distraction. Recognizing these triggers helps you deal with them directly rather than letting them lead you astray. 	“Distraction often starts from within, triggered by feelings we want to avoid.”

Identifying Internal Triggers

A cluttered or distracting workspace can hinder productivity. Setting up a clean, organized, and distraction-free environment makes it easier to focus and minimizes opportunities for diversion. 	“Your environment plays a crucial role in shaping your ability to stay focused.”

Building a Distraction-free Workspace

1.	Understand Distraction: Know what pulls you away from focus.	2.	Identify Internal Triggers: Recognize emotional triggers that lead to distraction.	3.	Control External Triggers: Limit interruptions from your environment.	4.	Manage Time Effectively: Prioritize tasks based on what’s truly important.	5.	Use Timeboxing: Schedule specific tasks into time slots.

Making precommitments, or “pacts,” is a strategy to prevent distraction. By making binding commitments—like working for a set amount of time or limiting phone use—you can reinforce your focus. 	“Pacts help turn intentions into actions by limiting your options for distraction.”

Making Pacts to Stay Focused

External triggers, such as notifications, emails, and interruptions, can easily pull you off course. By controlling these triggers, you can prevent them from derailing your focus and productivity. 	“Control external triggers so they serve you, not the other way around.”

Mastering External Triggers

1.	The Nature of Distraction	2.	Identifying Internal Triggers	3.	Mastering External Triggers	4.	Time Management and Prioritization	5.	The Power of “Timeboxing”	6.	Making Pacts to Stay Focused	7.	Building a Distraction-Free Workspace	8.	Strengthening Relationships Through Focus	9.	The Role of Technology in Distraction	10.	Becoming Indistractable in the Long Run

Topics To Make You Indistractable Today

6.	Make Precommitments: Use pacts to prevent distraction.	7.	Create a Focused Workspace: Eliminate distractions in your environment.	8.	Be Present in Relationships: Strengthen connections by focusing on people.	9.	Master Technology: Use tech intentionally, not reactively.	10.	Build Indistractability: Continuously refine your focus strategies.

Eyal emphasizes the importance of managing time effectively. Prioritizing tasks based on what’s most important helps you focus on what truly matters, rather than getting lost in urgent but trivial activities. 	“You can’t call something a distraction unless you know what it’s distracting you from.”

Time Management & Prioritisation

Being fully present with others—whether at work or in personal relationships—strengthens connections. By eliminating distractions during interactions, you show greater respect and attention to the people around you. 	“Focus isn’t just about productivity; it’s about being fully present for the people in your life.”

Strengthening Relationships Through Focus

Timeboxing is the practice of scheduling tasks and activities into specific time slots. This helps ensure you stick to your priorities, as your time is intentionally allocated in advance. 	“Timeboxing turns your values into time, making it easier to stay on track.”

Power of “Timeboxing

While technology often causes distraction, it can also be managed to enhance productivity. Eyal offers practical tips for using tech tools like email and social media intentionally, without letting them take over. 	“Technology is not the enemy—it’s how we use it that matters.”

Role of Technology in Distraction

Becoming “indistractable” is a long-term journey. It’s about mastering your internal and external triggers, adopting new habits, and continuously refining your strategies to stay focused. 	“Indistractability is not a destination, but a skill you build over time.”

Becoming Indistractable in the Long Run

The cure for boredom is curiosity. There is no cure for curiosity.

Master focus and beat distractions with Nir Eyal’s practical guide to becoming *Indistractable*.

"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.

productivity

Productivity

habits

Habits

timemanagement

Time Management

books

Books

leadershipandmanagement

Leadership & Management

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 External Triggers

Similar ideas to Mastering External Triggers

Controlling External Factors

8. Turn off notifications

The Distractions We Can Control