Inspired Snips's Key Ideas from Indistractable
by Nir Eyal
Ideas, facts & insights covering these topics:
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External vs Internal Triggers
- External triggers come from the outside world, like pop-up notifications on devices.
- Internal triggers, such as boredom or stress, originate from within oneself.
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Hack Back External Triggers
- Defending Your Focus: Limit notifications and manage communication channels.
- Scheduled Interactions: Plan specific times for checking emails and engaging in group chats.
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Mastering Internal Triggers
- Identify the Discomfort: Notice what you feel before you get distracted (For example, anxiety when preparing for a presentation).
- 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).
- Explore with Curiosity: Approach your feelings with curiosity rather than judgment or anger (Instead of getting mad at yourself, ask why you're stressed).
- Reframe the Experience: Consider the presentation as a chance to showcase your skills and learn something new.
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Be Aware of Liminal Moments
- Liminal moments are the transitions between tasks throughout your day.
- 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.
- For instance, checking your phone "just for a second" can end up in never ending scrolling on social media.
- 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 One Sec.
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Effective Time Management
- Effective planning involves time-boxing, allocating specific time slots in the weekly schedule for different tasks.
- 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.
- At office, implement a policy requiring detailed agendas before meetings reduces unnecessary gatherings.
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Prevent Distractions with Pacts
- Effort Pacts make unwanted behaviors more difficult, like using apps to block distracting websites.
- Price Pacts impose fines or bets with friends for missing targets, acting as a deterrent to undesired behaviour.
- 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".
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IDEAS CURATED BY
CURATOR'S NOTE
How to Control Your Attention and Choose Your Life.
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Curious about different takes? Check out our Indistractable Summary book page to explore multiple unique summaries written by Deepstash users.
Different Perspectives Curated by Others from Indistractable
Curious about different takes? Check out our book page to explore multiple unique summaries written by Deepstash curators:
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