The root cause of all of our behaviors is the desire to relieve discomfort. Distraction is an unhealthy escape from reality. If we want to master distraction, we must learn to deal with discomfort.

How to be Indistractable?

“Even when we think we’re seeking pleasure, we’re actually driven by the desire to free ourselves from the pain of wanting.”

Step #1 — Expand your internal triggers.Step #2 — Make more time for traction.Step #3 — Eliminate external triggers. Step #4 — Pacts to prevent distractions.

The Keys to Controlling Your Attention

Four psychological factors make satisfaction temporary:<ul><li>Boredom</li><li>Negativity bias</li><li>Rumination</li><li>Hedonic adaptation</li></ul> The following four steps help handle intrusive thoughts:<ul><li>Look for the emotion preceding distraction;</li><li>Write down the internal trigger;</li><li>Explore the negative sensation with curiosity instead of contempt; and</li><li>Be cautious during liminal moments. </li></ul>

Step #1 — Expand your internal triggers.

“Distraction, it turns out, isn’t about the distraction itself; rather, it’s about how we respond to it.”― Nir Eyal, Indistractable: How to Control Your Attention and Choose Your Life

The most effective way to make time for traction is through timeboxing: Deciding what you’re going to do, and when you’re going to do it. <ul><li>Focus on inputs - not outcomes</li><li>Schedule time for you</li><li>Schedule time for important relationships</li><li>Sync your schedule with stakeholders at work</li></ul>

Step #2 — Make more time for traction.

“Timeboxing enables us to think of each week as a mini-experiment. The goal is to figure out where your schedule didn’t work out in the prior week so you can make it easier to follow the next time around.”

Cues in our environment like rings from devices and interruptions from other people frequently take us off track. That’s why we should defend our focus.

Step #3 — Eliminate external triggers. 

Email:<ul><li>Reduce the number of messages received.</li><li>Schedule office hours, delay when messages are sent, and reduce time-wasting messages from reaching your inbox.</li><li>Spend less time on each message.</li><li>Label emails by when each message needs a response. Reply to emails during a scheduled time on your calendar.</li></ul> Chat:<ul><li>Use it like a sauna (in and out quickly)</li><li>Schedule it on your timeboxed calendar</li><li>Be picky with who is in the group chat (the fewer people the better)</li><li>Use it selectively (opt for in-person when mood, tone, and nonverbal signals add critical context)</li></ul>

Hack Back Email and Chat

Require two things of anyone who calls one.<ul><li>First, meeting organizers must circulate an agenda of what problem will be discussed. No agenda, no meeting.</li><li>Second, they must give their best shot at a solution in the form of a brief, written digest.</li></ul>

Hack Back Meetings

<ul><li>Remove apps you don’t need</li><li>Replace apps with desktop equivalents or other objects (watch, alarm clock, etc)</li><li>Rearrange apps to show tools and hide slot machines</li><li>Reclaim notifications - be very selective regarding which apps can push notifications</li><li>Reward walks or exercise with online articles (text to speech)</li></ul>

Hack Back Your Smartphone

<ul><li>Remove clutter from view</li><li>Use Instapaper or Pocket. Never read an article in the browser.</li><li>Use FB news feed eradicator, DF Tube, Open twitter notifications directly instead of starting with the main feed</li></ul>

Hack Back Your Desktop

“WRITE DOWN THE TRIGGER”

<ul><li>Effort pact prevents distraction by making unwanted behaviors more difficult to do. Apps like SelfControl, Forest, and Focusmate can help you make effort pacts.</li><li>Price pact is a type of precommitment that involves putting money on the line to encourage us to do what we say we will. Stick to your intended behavior, and you keep the cash, but get distracted, and you forfeit the funds.</li><li>Identity pact is a precommitment to a self-image. You can prevent distraction by acting in line with your identity.</li></ul>

Step #4 — Pacts to prevent distractions.

In the future, there will be two kinds of people in the world: those who let their attention and lives be controlled and coerced by others and those who proudly call themselves “indistractable.”

Key Takeaway

"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.

Book BucketList 2022

Indistractable

In the current digital age, we are exposed to a tons of information and frequently puzzled by different means of distraction all along the day.We feel that our working time is constantly shattered into thousands shards of digital distractions. Pulling us from being in a deep thinking mind state, and never allowing us to settle, reflect and reach a deeper meaning in our life.Our productivity and achievement levels have been remarkably degraded.So what is Distraction? How we can overcome it and improve our focus ability?

The Digital Disarray Era

Distractions can give us a sort of short pleasure but makes us feel sad in the long run.Two type of Distractions:<ul><li>External (Conversations, noises, Mobile, TV ..)</li><li>Internal (Thoughts, hesitation, anxiety, procrastination..)</li></ul>

What is Distraction?

<ul><li>Focus must be cultivated, and learned.</li><li>Focus requires daily practices and discipline.</li></ul>

What You Need?

<ul><li>Make a list of distraction sources that are pulling your attention (self questioning)</li><li>Remove source of distractions Or Remove yourself from it</li><li>Watch Focus progress within 15min intervals.</li><li>In case of failure to focus ⇒ Stop doing, start reflecting on why you can’t Focus.</li></ul>

Eliminating The External Distraction (Daily practice)

Internal hesitation basically happens when prioritizing things over others without considering own life values and goals. (E.g. going for a birthday’s party instead of preparing tomorrow’s job interview, torn between friendships and career).<ul><li class="ql-align-justify">Reflect on your life values and prioritizing them correctly, this acts as a compass guiding you through life and giving meaning in all your actions.</li><li class="ql-align-justify">The more our values and priorities are in the perfect order this would lead to the most meaningful life we could live.</li></ul>

Eliminating The Internal Distraction 

“When two values are in conflict inside of us, we need to place our values in their correct order to eliminate this internal distraction”

Being focused in our daily life is becoming more and more difficult amid the digital disarray we are living in. Here is a simple and practical guide to turn yourself into a laser focused person.

PRODUCTIVITY

How to improve your focus level in the digital disarray era?

Human consciousness is at the same time as being a form of awareness and sensitivity and also ignorance.The ordinary everyday consciousness that we have leaves out more than it takes in.And because of this, it leaves out things that are terribly important.It leaves out things that would if we did know them, allay our anxieties and fears and horrors. And if we could extend our awareness you see to include those things that we leave out we would have a deep interior piece because we would all know the one thing that you mustn’t know… what is profound, what is mysterious, what is in the depths.

Human Consciousness

Focus is vastly misunderstood.People only see it from a surface level and decided to leave it at that. Most people — especially those in the self-improvement space — see it as a once-in-a-while tool for deep work.In reality, focus is the entirety of our lives.

The Focus Matrix

You'd be surprised how much you can get done with 1 hour of uninterrupted focus.

Learning how to get into deep, focused work is an incredible way to introduce yourself to the power of harnessing attention.<ul><li>You can get 8 hours of work done in 2.</li><li>You can utilize the finite energy you have in the day.</li><li>You can make a habit out of making massive progress on your goals.</li></ul>

Harnessing Attention

<ul><li>Focus is conscious attention.</li><li>Consciousness is the essence of the human experience.</li><li>Attention is how we process information within the infinite realm of consciousness.</li><li>Focus is how you maneuver your attention to navigate reality towards optimal outcomes.</li></ul>

Conscious Attention

Focus: Your vision, purpose, hierarchy of goals (mission), and priority actions are focus anchors. These “anchors” must be cultivated, refined, and revisited to give you consistent intrinsic energy.Energy: You can expand, contract, narrow, or widen your focus on these specific entities to “tap in” to their level of energy. Experience: With accurate focus and an open energy channel, you conduct yourself from your direct conscious experience right now. That is, you anchor your focus to the present moment.

The Three Pillars: Focus, Energy And Experience

Focal contraction and expansion is how you live a life of meaning, enjoyment, and progress. It is an art form. No matter how “negative” the situation is to the untrained eye. All Is Mind.Narrow, unconscious focus leads to stress, anxiety, reactivity, and annoyance.When you find yourself projecting into the predictable future, it is easy to narrow your focus on a stressful upcoming situation and pull that future experience into your present experience.

Negative Focus

Open, unconscious focus leads to feeling lost and overwhelmed with where your life is headed.There are tasks, goals, and life outcomes that trigger thoughts, emotion, and experience unless caught by the watcher.Conscious focus — both narrow and open — help us live with more depth, love and appreciation.

Positive Focus

There is one thing that separates human beings the most from other species:Depth of focus.Expansion and contraction.Expansion being a large area of attention.Contraction being a small area of attention.Like a circle that gets larger and smaller depending on what you are directly conscious of.Focus is the most important skill that has flown under people’s noses.It isn’t tangible. It isn’t material. It is near impossible to pinpoint the exact state of your focus. You can’t quantify it.

Infinite Consciousness

The majority of the human population are asleep. Living out pre-programmed unconscious lives. Habitual actions, thought patterns, emotional reactions, and decisions that result in their direct experience in this present moment.Conscious living is another layer deeper. Through practice, you enjoy life in an entirely new dimension. You begin to see this world from another dimension.What is stopping people from tapping in to this new dimension?

Most People Are Living Like Zombies

Think of a visible iceberg. Imagine that iceberg as anything you were to come in contact with in reality. Infinite icebergs that create the fabric of reality.A thought, emotion, phone, glass, plant, computer, word, letter, design, social media profile, tattoo, keyboard, key, shirt, belt, button, room, cloud, chair, smell, or anything else you can become directly conscious of.This is how most people conduct their lives. They see what they see (or feel what they feel) and forget the rest. There is no depth. There is no understanding. There is no awareness of the interdependence of life itself.

The Visible Part Of The Iceberg

How do you dive deeper?Through conscious attention and awareness.Can you become aware of the EMF frequencies that your phone is emitting? I’m not asking you to see or feel them. I am asking you to become aware of them. Visualize them. Know that they are there. Let your curiosity take you on a learning spree. Understand how it impacts everything it touches.Can you become aware of the coffee that is in your hands? What is the chemical composure of the coffee? Whose hands were involved in the manufacturing process of the coffee? What about the glass that it is held in?

Dive Deeper: The Hidden Part Of The Iceberg

You can separate the coffee from the glass, the molecules from the liquid, and as you expand and contract your focus — you become more or less aware of infinity.Can you contract down to a valve in your heart, expand out to everything within your field of vision, and manipulate your focus to everything in between?You navigate, appreciate, and thrive in life by mastering your focus.

Mastering Your Focus

Two steps to happiness: Zoom in on what's important.Zoom out from everything else.

Stashed ideas

How To Master Your Focus - Dan Koe

It's all good and well to want to learn but learning is only a means to an end.Learning is a skill that has to be mastered like the arts.When mastered it can open up a whole new world of possibilities for you.

Learning To Learn

"For those who know how to use technology wisely, it is the easiest time in history to teach yourself something new."

A strategy for gaining skills and knowledge. •Be intentional -make decisions about what to learn and why.• Be Obsessed - explore different ways to achieve your desired outcome. Be intense about the subject you take on.

Ultralearning

• Meta-learning: learning how to learn the subject or skill.• Focus: Carve out time in your day, and block out all distractions.

9 Principles of Ultralearning-Learning

Application: Learn by doing, even if you fail it's just a step closer to success. • Micro-tasking: Break down complex skills into small parts. • Retrieval: Testing your knowledge as a way of assessing and creating knowledge. • Feedback: Evaluate how to use your knowledge without letting your ego get in the way. • Retention: Memorise the important steps until they become natural.• Intuition: play around with your knowledge and explore different concepts and skills. • Experimentation: Get outside your comfort zone and apply your new skills in the unfamiliar parts of your life.

9 Principles of Ultralearning- Appl

Procrastination is often the result of being distracted from the ultimate goal. Multitasking is unsuitable for ultra learning- REMEMBER TO FOCUS

Procrastination

Beware of the things that could be distractions: • Your Environment: Be aware of what environment you work best in, switch off your phone, or block all notifications. • Your task: We are all oriented different, so some tasks may be easier to accomplish than others - break down your task into smaller parts. • Your mind: The mind is restless and constantly working on formulating ideas but it is possible to quiet the mind to achieve the result. Remember to take breaks now and then - meditate, drink some mint tea ,let the mind drift then return your focus. EVERY DISTRACTION IS ABOUT YOU!

Distraction 

YES, learning has to be and CAN be learnt! 

Now a Wall Street Journal bestseller. Learn a new talent, stay relevant, reinvent yourself, and adapt to whatever the workplace throws your way. Ultralearning offers nine principles to master hard skills quickly. This is the essential guide to future-proof your career and maximize your competitive advantage through self-education. In these tumultuous times of economic and technological change, staying ahead depends on continual self-education—a lifelong mastery of fresh ideas, subjects, and skills. If you want to accomplish more and stand apart from everyone else, you need to become an ultralearner. The challenge of learning new skills is that you think you already know how best to learn, as you did as a student, so you rerun old routines and old ways of solving problems. To counter that, Ultralearning offers powerful strategies to break you out of those mental ruts and introduces new training methods to help you push through to higher levels of retention. Scott H. Young incorporates the latest research about the most effective learning methods and the stories of other ultralearners like himself—among them Benjamin Franklin, chess grandmaster Judit Polgár, and Nobel laureate physicist Richard Feynman, as well as a host of others, such as little-known modern polymath Nigel Richards, who won the French World Scrabble Championship—without knowing French. Young documents the methods he and others have used to acquire knowledge and shows that, far from being an obscure skill limited to aggressive autodidacts, ultralearning is a powerful tool anyone can use to improve their career, studies, and life. Ultralearning explores this fascinating subculture, shares a proven framework for a successful ultralearning project, and offers insights into how you can organize and exe - cute a plan to learn anything deeply and quickly, without teachers or budget-busting tuition costs. Whether the goal is to be fluent in a language (or ten languages), earn the equivalent of a college degree in a fraction of the time, or master multiple tools to build a product or business from the ground up, the principles in Ultralearning will guide you to success.

Growth Data

„If you can get through doing things that you hate to do, on the other side is greatness"

„I don't stop when I'm tired, I stop when I'm done"

„You gotta start your journey. It may suck, but eventually, you will come out the other side on top"

„It's easier to accept the fact that you're not good enough. We all have a lot more than we think we have"

New York Times Bestseller Over 2.5 million copies sold For David Goggins, childhood was a nightmare - poverty, prejudice, and physical abuse colored his days and haunted his nights. But through self-discipline, mental toughness, and hard work, Goggins transformed himself from a depressed, overweight young man with no future into a U.S. Armed Forces icon and one of the world's top endurance athletes. The only man in history to complete elite training as a Navy SEAL, Army Ranger, and Air Force Tactical Air Controller, he went on to set records in numerous endurance events, inspiring Outside magazine to name him The Fittest (Real) Man in America. In this curse-word-free edition of Can't Hurt Me, he shares his astonishing life story and reveals that most of us tap into only 40% of our capabilities. Goggins calls this The 40% Rule, and his story illuminates a path that anyone can follow to push past pain, demolish fear, and reach their full potential.

Indistractable

How to improve your focus level in the digital disarray era?

How To Master Your Focus - Dan Koe

Ultralearning

Can't Hurt Me

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