Indistractable **
Nir Eyal
Our minds seek distraction and crave relief when we are bored, anxious or stressed. Identify and acknowledge this urge, then learn to ride the “wave of discomfort” — knowing that the craving will peak and fall naturally regardless if you act on it or not.
“10 Minute Rule”. Procrastinate on the distraction and tell yourself that you're allowed to give in — but only after 10 minutes.
“Leaves on a Stream” Visualization. Recognize that you are the observer of your thoughts, not the thoughts themselves. Imagine sitting next to a stream, placing each distracting thought on a leaf, and letting it float by.
Practice Self-Compassion. Instead of blaming yourself for giving in to a distraction, talk to yourself using words of caring and kindness as you would to a good friend who had slipped up.
Use “Pacts” to Prevent Distraction. “Effort Pacts” make unwanted behaviors more difficult. “Price Pacts” impose fines for missing targets. “Identity Pacts” commit to living up to a positive image of your future self => use “I don't” instead of “I can't” [do something].
Minimize External Triggers. Clean up your computer's desktop and phone's home screen. Remove all notifications unless absolutely necessary. Log out distracting apps between uses. Place physical “do not disturb” signs during periods of sustained focus. Leave distracting devices out of meetings. Schedule and timebox your calendar for things that really matter.
Further Readings
Nir's List of Favorite Indistractable Tools
Talk: How to Control Your Attention and Choose Your Life by Nir Eyal
Talk: The Secret to Self Control by Jonathan Bricker
#procrastination #mindfulness #habit #ACT #DigitalMinimalism